Thousands of years ago, in ancient Hindu and Buddhist practices, emerged one of the most well known and effective practices used to alleviate stress and depression, and help manage difficult emotions…mindfulness. Mindfulness is a type of meditation, designed to help you become fully present in the moment, and to be aware of one’s own feelings without judgment. In practicing this form of meditation, we are allowing our mind and body to be fully aware of our surroundings, while being open and accepting to any feelings, sensations, or thoughts that occur at the same time.
To be mindful, it is important to encompass the following in your practice;
- Be aware
- Be present
- Be patient
- Be judgment free
- Be balanced
In doing so, we are allowing ourselves to be attentive and present in the moment. Studies have shown that mindfulness reduces stress and anxiety greatly, as well as has physical effects, such as reduction in the gray matter in our amygdalas (the area of our brain that regulates fear and anxiety).
There are many ways to practice mindfulness. You can engage in a guided breathing activity, focus on your surroundings, or practice being in the present moment while doing daily activities, such as eating, driving, and working. Here are some easy practices to try mindfulness at home, when you are feeling down, anxious, or experiencing high levels of stress!
- Square breathing (four seconds inhale, four seconds hold, four seconds exhale, four seconds hold, repeat!)
- Body Scan (Start at your toes or the top of your head, noticing how every part of your body feels…are you tense? Is your jaw clenched, or your shoulders lifted?)
- Mindful eating (Enjoy a snack, but while doing so, focus on the flavor of whatever it is you are eating. How does it smell? What is the texture like?)
- Grounding yourself through your senses (What do you see around you? What do you hear, smell, taste, or feel?)
- Focusing on your surroundings (tuning into specific things, such as a color or shape, and finding that shape or color in things surrounding you wherever you are)
- Practice gratitude (Name 3 good things that happened during your day, or 3 things that you are thankful for)
One of the best parts about mindfulness is that it can be completed no matter where you are. Oftentimes during the day, we experience some form of stress from work, school, family, or household chores and tasks. It can be so helpful to take a 5 minute break and focus on being fully present in the moment through any of these activities. Doing so can allow your mind to separate yourself from your stressor, and be fully present in the moment, while withholding any judgment for thoughts or feelings that you are experiencing.
I hope that with this, you are able to take away a new skill, or new forms of mindfulness that you can use to cope when feeling stressed, angry, overwhelmed, or any emotion that you want to better regulate. This practice can take some time to feel natural, but don’t give up! Like anything, the more you practice mindfulness, the easier it will become to engage in when you are feeling overwhelmed. Remember, part of this practice is being judgment free of yourself! Sometimes we can be our own worst critic. Give yourself grace, and breathe through it…you got this!