Mindfulness
It's common for our minds to wander; after all, our minds are constantly generating thoughts. Trying to stop these thoughts is as futile as attempting to halt our senses from seeing or hearing. However, research indicates that excessive time spent lost in thought, rather than being present in the moment, can diminish overall happiness and contribute to the onset of mental health issues such as depression, anxiety, eating disorders, and substance dependence.
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Mindfulness can be defined in various ways, but for us, it means cultivating heightened awareness in every moment of life. It involves deliberately focusing on the present moment, fully immersing ourselves in what's happening both around us and within us. Mindfulness encourages a mindset of curiosity and openness toward our experiences, steering away from habitual tendencies of avoidance, judgment, and self-criticism.
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What is mindfulness?
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When we consciously direct our attention to our present actions, we engage directly with our senses, steering clear of tendencies to worry, judge, or react with fight or flight responses. Conversely, when we're not intentionally focused on something, our brain shifts into default mode, characterised by incessant mental chatter.
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A mindful moment arises when we notice or recognize that our thoughts or mental chatter have captured our attention. Mindfulness doesn't involve emptying the mind; rather, it's about cultivating these mindful moments where we actively acknowledge our thoughts ("I notice the thought that...") or focus on the present moment by doing one thing at a time. You may have experienced such moments during activities like exercise, pursuing hobbies, or spending time with loved ones.
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Mindfulness starts with learning to anchor our attention to the present moment. As we cultivate deliberate awareness, we begin to recognize that, amidst changing circumstances, our awareness remains constant. Approaching ourselves and others with open, accepting awareness tends to infuse our actions with greater compassion and care. This shift toward gentleness and kindness can transform our relationships. Through continued practice of deliberate, open awareness in each moment, we develop greater emotional resilience in navigating life's challenges.
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Beginning Mindfulness and develop useful skills
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Embrace wandering thoughts: Instead of trying to control or suppress your thoughts, allow them to come and go without judgment. Simply observe them passing by, recognizing that the goal isn't to eliminate thoughts but to become aware of them.
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Use your breath as a focal point: Direct your attention to your breath to quiet a busy mind and stay present. Take a few deep breaths, then settle into a comfortable rhythm. If your mind wanders, gently guide your focus back to the sensation of breathing in and out.
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Set a time limit: When starting something new, like mindfulness practice, commit to a short timeframe, perhaps 5-10 minutes, using a timer. This creates accountability and ensures dedicated focus on the present moment. As you become more comfortable, you can adjust the duration as needed.
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Embrace individuality: Understand that there's no one-size-fits-all approach to mindfulness. Each person has their own preferences and comfort levels. Success in mindfulness isn't about achieving perfection but rather embracing the practice and its benefits in your daily life.
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Establish a routine: Consistency is key to experiencing the benefits of mindfulness. Try to practice at the same time and place each day to build a regular habit. Over time, this routine will help you feel more grounded and in control, especially during stressful situations.
Breathing:
To induce relaxation, slow down your breathing rate. When we're relaxed, we typically breathe around seven times per minute. This technique can be especially beneficial when you need to calm your nerves before an exam, interview, presentation, or when you're feeling stressed.
Here's how to do it:
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Inhale slowly, counting to approximately five or six.
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Hold your breath for a count of two.
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Exhale slowly, counting to approximately eight.
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Repeat this process.
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Mindful Eating:
Take a moment to appreciate the simple act of eating or drinking. Often, we consume meals or beverages hastily, multitasking or distracted by technology. Mindful eating involves fully immersing yourself in the experience of consuming food or drink.
Here's a mindful eating exercise you can try:
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Focus on eating or drinking only, setting aside any distractions like your phone.
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Take a small portion of food, such as a piece of chocolate, a raisin, or a candy.
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Before placing it in your mouth, take a few deep breaths to center yourself.
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Place the food in your mouth without chewing or swallowing immediately. Allow it to rest on your tongue, noticing its texture, size, smell, and any other sensations.
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Slowly begin to chew, paying attention to the taste and mouthfeel as you do so.
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Once the taste dissipates, take a few more deep breaths before resuming your daily activities.
This mindful eating exercise offers a brief pause to focus solely on the act of eating, heightening your awareness of the sensations and experience.
Mindulness exercise
When we engage in physical activity, our bodies release endorphins, which can enhance our mood and promote positive feelings. However, staying motivated to exercise can sometimes be difficult. When exercise feels like a chore, we may miss out on the uplifting benefits it offers.
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Instead of viewing physical activity as mere exercise, let's shift our perspective and consider it as mindful movement. Mindful movement involves moving with deliberate awareness, recognizing the deep connection between our mind and body. By approaching movement with focused attention, we can experience the benefits of mindfulness while engaging in physical activity.
YOGA
Yoga offers a pathway to mindful movement among many others. With various yoga styles available, the practice can be tailored to suit individual preferences and needs. While yoga is commonly associated with physical postures, known as asanas, it encompasses much more. In traditional yoga philosophy, there are eight limbs, with postures (asana) and breath regulation (pranayama) being two foundational aspects.
Engaging in yoga allows for the synchronization of breath and movement, fostering a deep connection between the two. Initially, coordinating breath with poses may seem challenging, but with practice, it becomes more natural. By directing attention to the breath and body during practice, one can experience a sense of presence in the moment, shifting focus away from distracting thoughts.
Yoga encourages a calm state of being, even amidst physical exertion. As practitioners immerse themselves in the practice, they learn to release judgment and fully engage with each movement. This immersion fosters mindfulness, where external distractions fade, and the focus shifts inward, uniting mind and body.
The discipline of yoga aims to harmonize the mind and body, offering benefits that extend beyond the mat. As practitioners cultivate patience and concentration through their practice, they develop valuable skills for navigating life's challenges. With yoga's inclusive nature, there is a style suitable for everyone, making it accessible to individuals of all ages and fitness levels. Exploring different yoga styles can help individuals discover the practice that resonates most with them.
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OTHER TYPES OF EXERCISES
Engaging in mindful movement extends beyond yoga and involves discovering a physical practice that resonates with you. It's crucial to find an activity that brings enjoyment and aligns with your preferences. Refrain from categorising your mindful movement as an exercise regimen, as this may inadvertently introduce pressure to achieve specific physical results. While physical benefits are advantageous, prioritize the mental rewards of mindfulness when participating in mindful movement.
-Engage in slow walking with a focus on your breath. For instance, synchronize your breath with your steps, inhaling for three steps and exhaling for three steps. This deliberate breathing rhythm aids in cantering mind and promoting calmness while walking.
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-Explore bushwalking to appreciate the beauty and tranquillity of nature, allowing yourself to immerse in the sights and sounds of the outdoors.
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-Practice swimming laps while directing your attention to your breath pattern and stroke technique, rather than fixating on fitness goals. This mindful approach fosters relaxation and presence in the moment.
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-Attend a Tai Chi class to learn the art of controlling movement and breath. Tai Chi promotes a sense of serenity and inner peace through its emphasis on mindful coordination of body and breath.
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For more information consult:
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DISCLAIMER: Before beginning any physical practice, check with a healthcare professional that your chosen movement practice is currently right for you.
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These skills take practice and our counsellors at Remote Mind Counselling are able to help you develop mindfulness skills.
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