Mindfulness - a reset for you!

a reset for you!

Mindfulness is the act of bringing our attention to the present moment and allows us to be fully aware of our thoughts, feelings, and sensations, being in the ‘NOW’. It has been around for thousands of years and is a well know part of Buddhist teachings from approximately 400 BCE. It is recognised to be beneficial for mental well-being.

In our fast-paced, distractionfilled world, finding moments of calm can seem like an elusive dream in chaotic, modern lives. Add rare diseases, illnesses, disabilities or just parenting into the mix and sometimes finding time to take a breath is a challenge. Achieving a sense of calm and peace is more important than ever today to help reduce stress and anxiety. With the practice of mindfulness, we can bring a sense of peace and focus to our lives and incorporating it into our daily routines can have profound effects on our overall well-being, bringing clarity, calmness, and resilience in the face of life’s challenges.

It is something that would benefit everyone, and it doesn’t involve sitting and meditating for hours. We will show you simple tips and ways to be mindful that can easily be adapted to your busy daily lives and do not take hours to achieve. By all means, if you want to meditate for a longer period, you can, but little and often will also help!

Mindful morning start: Before jumping into your daily activities, take a few moments to set an intention for the day such as being more focused, kind, or patient. Close your eyes, take a deep breath, and reflect on how you want to be that day. This can be done before you even step a foot out of bed.

Take a break: Throughout the day, give yourself mini breaks to check in with your body and mind. Stand up, stretch, and take a few deep breaths. Notice any tension or discomfort in your body and release it with gentle movements. Use this time to recentre yourself, recharge your energy, and refocus your attention. You can do this anytime and anywhere, on your commute, at the supermarket checkout or even when making yourself a cup of tea.

Engage in mindful eating:

In our fast-paced world, we often consume meals hastily, for example, a grab-and-go meal deal lunch from a supermarket. We pay little attention to the sensations and tastes. We all usually eat meals and snacks throughout the day, so enjoy it and fully appreciate the crispness of the next apple you eat or the warming sensation of the next cup of tea you are drinking. Take the time to notice the texture, aroma, and flavour of each mouthful. This simple act of mindfulness can not only enhance your enjoyment of food but also promote healthy digestion and weight management.

Cultivate gratitude: Practicing gratitude can profoundly shift our perspective and enhance our well-being. Take a moment each day to reflect on the things you are grateful for, whether big or small. It could be as simple as a beautiful sunset, a supportive friend, or a delicious cup of coffee. By acknowledging and appreciating the positive aspects of your life, you will cultivate a greater sense of contentment and joy. This conscious practice can help counteract negativity and foster a greater appreciation for life’s blessings.

Observe your thoughts and emotions: Mindfulness is not about suppressing or controlling our thoughts and emotions but about observing them with nonjudgmental awareness. Whenever you notice a thought or emotion arise, simply acknowledge it without getting caught up in its story. Over time, this practice allows for greater emotional intelligence and resilience.

Be present in everyday activities: Incorporate mindfulness into your daily routines by fully engaging your senses in the present moment. Whether you’re showering, doing household chores, cooking or shopping, bring your attention to the sensations, sounds, and smells you encounter. Feeling the soap on your body, or the smell of furniture polish, let them into your senses and acknowledge them. This can transform mundane activities into moments of heightened awareness and presence.

Encourage your creativity: Take time out to allow yourself to be creative in whatever way you choose. Journal your daily positive thoughts, sit with a colouring book or get out and about with your camera or phone. Whatever you choose, be in the moment, and focus on what you are doing, if your mind wanders bring it back to your task and the simple enjoyment or contentment in what you are doing.

Be technology mindful: In the digital age, our lives are intertwined with technology, often leading to distraction and disconnect. Practice mindful technology usage by setting boundaries. Regularly take breaks from screens, try to establish tech-free zones if you can, and engage in activities that foster human connection wherever possible. Use the time you are tech free to engage in activities that bring you joy, such as reading, spending time in nature, or engaging in hobbies. By consciously choosing to disconnect, you create space for increased focus, creativity, and connection.

Embrace imperfection: Mindfulness invites us to meet ourselves exactly where we are, without judgment or criticism. Embrace the imperfections and challenges that arise in your life, knowing that they are opportunities for growth and learning. Practice self-compassion by treating yourself with kindness and understanding, just as you would a dear friend.

Finally rest and re-set: Get into bed, get comfortable and close your eyes. Put the day’s activities out of your mind, they have happened and can’t be changed, and tomorrow’s activities are to be dealt with tomorrow. Right now, focus only on your breathing, inhale deeply through your nose and exhale through your mouth slowly, feeling your chest rise and fall. Letting go of tensions in your mind and body, relaxing your muscles consciously from the top of your body to your toes. If your mind wanders bring it back to focusing on your breathing. There are many excellent apps available that can take you through a guided meditation that can also help you be in the moment, relax and fall asleep.