✍️ Blog Post | Become Mindful in Minutes (Mindfulness Blog Series)
Mindfulness Blog Series
Mindfulness is an effective technique often used for stress and anxiety management. When our lives feel chaotic or when we struggle just to get through the day, that’s when we may find that practicing mindfulness can bring us back into the present moment. Mindfulness can help an individual achieve a calm state of mind, physical relaxation, and even a deeper spiritual connection.
Remember that mindfulness is not a one-shot deal. Don’t feel bad if you can’t achieve a state of mindfulness right away. It can be difficult to attain a calm state of mind in just a matter of minutes, especially if it’s your first time. However, with practice, and by following these tips, you CAN become mindful in minutes!
Find a Quiet Space When trying to escape the chaos that is stressing you out, finding a quiet place is a great start. Noises from spouses, co-workers, children, and pets, can all be a hindrance to those who are still starting out with mindfulness. Find a nice quiet place, even if you have to escape to the bathroom or a basement room.
Try This Mindful Listening Exercise Listen and concentrate on one noise that you hear at a time. Remain focusing on that noise for a few moments. Then, move onto the next noise and focus on that for a few moments. After you’ve done that with each noise, start to allow each noise to come together. Now, focus on all the noises you hear for a few moments.
Pro Tip When you close your eyes, your sense of hearing will be twice as good, so almost any noise in your surroundings will make it hard for you to concentrate.
Focus on Your Beathing An easy way to practice mindfulness is by engaging in breathing exercise. Be sure to inhale through your nose and exhale through your mouth. This way, you can come up with a rhythm that you can easily focus on. Also, the increased amount of oxygen in your body will help relax you. Keep focusing on your breathing until you can do it easily without having to think about it. Try to drown out everything else around you and just focus on your inhalation & exhalation.
Try this Mindful Breathing Exercise
You can even count slowly from one to four while you inhale, pause, then count again slowly as you exhale, then pausing at the end of your breath. Continue this several times, each time, try increasing the number of seconds you inhale and exhale.
Pro Tip To benefit the most from this exercise, let your exhale last one or two seconds longer than your inhale. By exhaling more oxygen than you inhale, you can quickly calm your nervous system.
Focus On Your Thoughts While you are concentrating on your breathing, you will achieve a state wherein your mind will start throwing images at you. These are mostly random - events of the day, future plans, problems and worries, fears, and so on. It will be hard to ignore these thoughts and you shouldn’t! You are having them for a reason and you aren’t supposed to ignore them. In mindfulness, you want to acknowledge these thoughts when they enter your mind and then release them.
Try this Mindful Thinking Exercise You know that you have furniture in your home; you can see it clearly with your eyes, but you are not really concentrating on it. Focusing on the furniture will usually make you think of its color, its material, how it looks in that part of your home, and more. Try focusing on one room of your house. Now, with closed eyes, picture it in your head; from every piece of furniture to every nook and cranny. Take your time going from corner to corner. When doing so, look at these random thoughts in a detached state, seeing them clearly in your head but not focusing your attention on it. Pro Tip There will come a time that these random thoughts will stop and you will notice that you are already in a blank space in your mind. This is the state you want to achieve during mindfulness. This is the place where you can think about your problems and focus on them, until you can find a solution.
Practice Makes Better
Remember, not everyone “gets” mindfulness at first. People, especially with type A personalities, may have a difficult time relaxing and slowing down their thoughts. That’s why it is essential that you keep on practicing mindfulness until you have conditioned your mind to instantaneously achieve that calm state just by thinking about it.
Pro Tip # 1 Set aside time each day to remind yourself to practice mindfulness. Creating a routine and engaging in mindfulness exercises daily can surely go a long way in helping you manage your stress and anxiety.
Pro Tip # 2
One additional thought I would like to leave you with is that you shouldn’t force yourself to engage in mindfulness when you are not in a good headspace. For example, if you are in a dark, depressed state of mind, quieting your thoughts may not be what you need at that specific moment. Instead, a distraction from your thoughts may be best. Be sure to be flexible and understand yourself and your needs when practicing mindfulness.
Mindfulness in Action
Another great way to make sure you incorporate mindfulness into your busy schedule is by practicing mindfulness while performing an activity. Even when you think you don't have time to practice mindfulness, you can easily add it to your everyday tasks.
Pro Tip You can practice mindfulness doing just about anything! When you go for your daily walk with your dog, take a mindful break for yourself. When having the first sips of your morning coffee, or going for a run, or listening to your favorite playlist: whatever you do, make it a mindful activity!
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