Mindfulness and Meditation: Simple Practices to Boost Your Mental Health
When living through moments of what feels like uncertainty, it is crucial to be able to take pause and limit feelings of overwhelm to decrease the likelihood of struggling with mental wellbeing. This quick read offers a beginners guide in steps to take to quiet the noise and refocus your energy.
LET’S TALK ABOUT MINDFULNESS
Mindfulness is taking time to be in the present moment without judgement. Mindfulness is done through focusing on the mind, body, and/or your surroundings. Mindfulness relies on a person’s ability to be in the now and allowing space for the current moment.
COMMON CHALLENGES OF MINDFULNESS
Practicing mindfulness can be easier said than done. It takes practice and repetition to get beyond the initial “awkwardness” of it, as well as being able to practice efficiently and effectively. As people, we are hardwired to place judgement often, so mindfulness can seem unnatural at first. When you first start practicing, it’s likely your mindfulness session will not extend for a significant period of time - which is okay.
TIPS IN PRACTICING MINDFULNESS
If you are new to the practice of mindfulness, I would encourage you to start in small increments of time. Aim for 1-2 minutes to start and see how that goes. Gradually increase your time as you notice your ability to practice feels more and more natural. It can be wise to also practice during certain times of the day where you notice you have more flexibility or quiet time. For some people, this could be in the morning after waking up. For others, it could be laying in bed at night prior to going to sleep. Either way, making a habit of being mindful, will increase your ability to do so in more difficult situations.
WAYS TO PRACTICE MINDFULNESS
There are many ways to practice mindfulness as it is not a one size fits all approach. Some mindfulness techniques can include:
Breathing exercises
Yoga
Meditation
Using mindfulness apps (Headspace, Calm, Insight Timer, Smiling Mind)
Guided imagery
Journaling
This list is not exhaustive. Mindfulness can be practiced in any setting and in a variety of ways. Mindfulness can be done when completing everyday tasks such as washing dishes or going on a walk. The more you practice, the more it will naturally become incorporated into your everyday.
Try Mindfulness now in this quick 2 minute video for beginners:
Quick 2 minute mindfulness video for beginners that can be done anywhere
WHEN TO USE MINDFULNESS
In general, making mindfulness a daily practice is the most recommended approach because it increases the likelihood of you using it when moments are particularly challenging. However, mindfulness is useful to help calm the mind so using mindfulness techniques in moments of high stress, overwhelm, intense emotions, and/or in anxiety provoking situations may prove beneficial. Mindfulness practice is designed to encourage you to notice how you feel in the present moment without acting on judgement, so it can also be helpful in clearing your mind when preparing to make an important decision. As you continue to practice, you will learn how mindfulness will fit into your life and how it will best serve you.
COMMON BENEFITS OF MINDFULNESS
Mindfulness is good for the mind, body, and soul. It allows us to increase awareness surrounding our mental state i.e our emotions and thoughts and begin to notice more about ourselves. Physically, it can help us to release tension in the body and decrease physical stress responses. Overall, it can be beneficial in reconnecting with ourselves. Research shows, people who practice mindfulness frequently have reduced stress, are more relaxed, more open minded, less susceptible to anxiety or depression, and increase resilience.
THERAPY CAN HELP WITH TEACHING MINDFULNESS
If you are someone who has attempted mindfulness, but haven’t found it to be as effective in decreasing your symptomology, it may be a good time to seek expert advice. At CoreWellness, we offer free consultations to allow you the opportunity to see how we can help towards your goals. Click the link here to book a free consultation! You can also explore our website to learn more about who we are and additional ways we can help you. Fill out the contact form below and ask us a question for more information on mindfulness or our practice.
