Mindfulness tips for an aware life.
Notice daily life
We’re often swept along with activities throughout our day. If you can, pause every now and then, in the midst of whatever you’re doing, and simply notice what’s happening within and around you. For example, if you’re working on your computer right now, can you sit back in your chair for a moment, look around the room, notice what you can see out of the window, the sensations in your shoulders, the feel of your clothes on your skin, the sounds of the ticking clock… What’s happening with your breathing right now? Waking up to the present moment through the senses is a helpful way of interrupting the habit of ‘autopilot’ - instead cultivating the habit of awareness. It may seem small, but these moments of mindfulness matter. In this way we can notice signs of stress or anxiety sooner and make wise choices to prevent things escalating.
Notice thoughts and feelings
It’s common to get ‘stuck in our heads’ as we negotiate our lives – and this leaves us out of touch with what’s actually happening right now. We’re usually not even aware of what we’re thinking because we’re caught up inside it. Can you ‘step back’ from your thoughts for a moment and decide to notice them. What are you thinking about right now? Where does your mind tend to get drawn to? Can you be curious? If it seems helpful, you can give thoughts a label – ‘planning’, ‘worrying’, ‘day-dreaming’ etc – in this way you begin to notice the ‘patterns’ of your mind. Best you can, try not to judge yourself for what you notice. Mindful awareness is warm, friendly and interested – so try to bring that attitude to yourself as you do this.
It might be helpful to imagine thoughts are like buses coming and going from a busy bus stop, we can choose not to get on board and go for a ride (get carried away) – at least not every time! This can free us from being swept along with the less helpful habits that our minds have – such as obsessing over a problem or catastrophising. We can also learn to notice that thoughts are not necessarily facts (especially those self-critical ones!) – we can relate to them as passing mental events.
At the same time, we can also become interested in how we’re feeling emotionally right now. Very often, we’re unaware of our emotional ‘tone’, especially when we’re busy. If we can step back and simply notice thoughts & feelings – we’re already giving ourselves a greater perspective. More fully aware of what’s going on for us here and now - and able to make skilful choices over what happens next.
When possible, do one thing at a time
We’re all familiar with multi-tasking - juggling many demands at once. When possible, it’s very helpful to decide to give yourself a break from that occasionally. So you might decide to just eat your breakfast without checking your emails – you might actually taste it! What would it be like to really listen to your partner when they’re talking to you – deciding to give them your whole attention? See how it goes to attend more fully to what you’re doing – perhaps you’ll notice something unexpected. You may feel calmer. Incidentally, it doesn’t mean you don’t get things done!
Enjoy nature
Being outdoors in a green space can help our minds and bodies to settle. Why not give yourself a mindful break in nature – even just for a short while. Even in the middle of the city, it feels different to be outside. Whilst you’re there, really notice the sights and sounds around you. Feel the temperature of the air on your skin, the sun or rain, the birdsong or traffic. When you step back indoors again, notice how you feel now compared to earlier. Varying your activities and stepping away from being ‘on the go’ all day can bring some pacing into your life – which is incredibly helpful to sustain your overall wellbeing.
Move your body
Our bodies are designed to move – and we feel better for doing so. Even if your movement is restricted or painful there’s usually something you can do. So perhaps you could choose to include short periods of mindful movement in your day. Simply rolling your shoulders whilst at your desk, walking up the stairs, standing up and giving your body a shake. See if you can breathe with the movements. Whatever you decide to do, see if you can bring awareness right inside the body – noticing how it feels as you move – and what thoughts and feelings arise . Afterwards, notice whether you feel different.
Build the habit of meditation
As well as bringing mindfulness into your daily life, it’s very helpful to set aside a period of time each day to engage in ‘formal practice’ – called meditation. This means you decide on a period of time, say 10 minutes to start with, and find a place to sit comfortably. No need to sit cross legged (unless you want to) – you can sit in an upright chair, or lie down – the main thing is to feel relaxed and alert. You simply bring awareness into the body and begin to feel the sensations and movements of the breath as it moves in and out. Your mind will wander and you gently bring it back to the breath again…. and again. It’s very simple, yet the first thing most people notice is that their mind doesn’t stay on task! This is normal, mindfulness isn’t about blocking or controlling thoughts – rather building the capacity to calm and settle the mind. Practising regularly cultivates the capacity for clarity, focus and greater awareness throughout your life. Most people benefit from learning as part of a group with an experienced teacher – so you could join an 8 week Mindfulness course - or just dip your toe in with a drop-in group. In this way, it’s easier to find the encouragement to keep going with your practice and learn how to apply mindfulness to your life. I hope you enjoy the benefits!
