Mindfulness & Meditation
We get a lot of questions about meditation, mindfulness, and how to de-clutter the mind. There’s no short answer, of course, but there are quite a few good habits we can all strive to adopt.
Meditation generally requires time set aside on a regular basis (and some guidance or know-how), while mindfulness can be practised all the time, or at least as much of the time as we can manage it. Both these practices are hugely beneficial in keeping the mind clear and focused, and working on the one will ultimately enhance the other. It’s a win-win when you get it right.
What is Mindfulness?
Mindfulness is a mental state where you are fully aware of the present moment, and simply observing and accepting any thoughts or feelings without judging or trying to control them. The key factor here is to stay focused on the present moment, so that these thoughts may simply float by without causing a distraction.
Why bother with Mindfulness?
Mindfulness – cultivating an awareness of where your attention is in any given moment – can be a challenge at times, but the benefits certainly make it worth the effort. Mindfulness has been used to treat a variety of psychological conditions, and is said to be helpful in reducing anxiety and depression. It’s hardly news these days that stress has a significant impact on the body and physical health, so learning to practise mindfulness in order to create a more relaxed state of being will likely improve well-being on all levels.
Mindfulness Breathing Exercises
If you’ve done any sort of meditation before, you are probably familiar with what a powerful tool breathing is to focus your attention. There are numerous techniques that can be incorporated into your mindfulness practice. Feel free to try out a few, and adopt the techniques you find work best for you.
To begin with, simply gently observing your breathing (without trying to alter it in any way) is a good place to start. You will find yourself thinking about other things occasionally. Don’t let that bother you – this is normal and expected. Simply bring your attention back to the rhythm of your breathing in a relaxed way. You aren’t aiming for laser-focus here, but rather for casual observation, as the ultimate goal is to find a sense of calm within yourself.
When you’re comfortable with the above, you can occasionally take things a step further by allowing your breathing to become a little deeper and more intentional. This is similar to many meditation techniques, and thus something you may already be familiar with. As you inhale, allow the air to easily fall all the way to your stomach (with your stomach muscles relaxed). Don’t force anything. Breathing is the most natural thing in the world, and something you’ve been doing your whole life. Just imagine the air easily falling and filling your stomach/sacral chakra area.
When you exhale, imagine the reverse – your stomach gently contracts to easily squeeze the air out as you exhale. No need to force this to take longer or be quicker than feels natural. Your body knows what it’s doing.
At no point should there be any tension in your shoulders or neck. Be careful of lifting your shoulders when you inhale – this will hamper your ability to breathe deeply.
This kind of deeper breathing is great to aid relaxation and focus. A few minutes here and there can work wonders to help you maintain a sense of calm throughout the day.
Daily Mindfulness
The world has become a busy and noisy place, full of distractions from all directions. People, cars, noise, notifications – it can get overwhelming quite quickly. The pace at which most of us are expected to function and respond is not at all what our brains or attention spans are designed for. Taking a bit of time out a few times a day to truly be present in the moment is a very powerful antidote to the mad rush that surrounds so many of us.
Many people struggle to commit to a daily meditation routine. They get too busy, too tired, run out of time in the day, etc. Life happens. Supplementing a meditation routine with daily mindfulness activities will help fill the gap to some extent. A bit of daily mindfulness is always going to be better than none at all.
Given how frantic life can be sometimes, you may find it helpful to transform a daily part of your routine into something mindful. There are things we inevitably do every day no matter what. It may feel silly at first, but we bet you’ll be pleasantly surprised how much positivity and value these simple “pockets of peace” can add to your day.
It’s very likely (we hope) that you bath or shower on a regular basis. So that’s as good a time as any to create a mindful and stress-free pocket in your day. Start by banning any stressful thoughts. They’ll still arrive in your head, so simply give them a nod of acknowledgement and return to the present. Don’t allow yourself to spend this time planning your day or thinking about the mountain of things you have to remember or get done. That can wait for later. Instead, focus gently on your breathing, the sensation of the water on your skin, the scent of your soap. Before you know it, your mind will feel as clean and refreshed as the rest of you.
Here’s another one you can add to your regular routine: Do you love washing dishes? We didn’t think so. It likely feels like a bit of a chore, and you probably find it quite boring. That’s the perfect opportunity for our mind-chatter to switch on and start jabbering about all sorts of negative or stressful events, fears, and memories. Make this another pocket of peaceful mindfulness practice. When those thoughts start bouncing around your head, acknowledge them and let them go. Bring your focus back to your breathing, or your hands in the warm water, and be in the moment. You won’t believe how quickly dish washing can become one of the profound moments of your day – who’d have thought!
The same principle can be applied to just about anything. The trick is to remind yourself often to come back to the moment and simply observe your thoughts from a place of calmness. Accept that it won’t always be easy, and sometimes it will feel like it’s not working at all… But with practice, all that will improve.
In closing
Regular moments of mindfulness can help create a sense of calm and reduce stress significantly. Once we’re able to step back from the constant stream of thoughts, it often becomes easier to find perspective, make decisions, and respond to life’s challenges more intentionally.
If you’d like personalised support developing a mindfulness or meditation practice that genuinely fits your needs, you’re welcome to explore the live Meditation Guidance sessions. Whether you’re struggling to stay consistent, finding meditation frustrating, or simply unsure where to begin, we’ll work together to create an approach that feels practical, sustainable, and suited to you.
Until next time, happy Mindfulness to you…
