Mind full? or Mindful?
Credit: Julian Jagtenberg
Mindfulness and how it can be used to improve your mental wellbeing.
~ Cath James
It can be so easy to rush through life without stopping to notice much around you.
By paying more attention to the present moment – to your own thoughts and feelings, and to the world around you – can improve your mental wellbeing.
Mindfulness is a way of paying attention to the present moment. It helps us become more aware of our thoughts and feelings so that, instead of being overwhelmed by them, we can manage them better.
It is easy to stop noticing the world around us. It's also easy to lose touch with the way our bodies are feeling and to end up living 'in our heads' – caught up in our thoughts without stopping to notice how those thoughts are driving our emotions and behaviour. Becoming more aware of the present moment can help us enjoy the world around us and understand ourselves better. When we become more aware of the present moment, we begin to experience things that we have been taking for granted.
Mindfulness can be used in your everyday life and doesn’t have to take a lot of effort or time. You can practise mindfulness in just one minute! Anywhere and at any time that suits you.
Mind full or Mindful?
Here are some suggestions to get you started, which I have found helpful with my clients, especially those struggling with anxiety or depression:
Concentrate on your Breath.
Take a minute to observe your breathing. Breathe in and out as you normally would: notice the time between each in breath and out breath; notice your lungs expanding. When your mind wanders, gently bring your attention back to your breath.
Body Scan.
It can often feel like we are an observer of our own body caught up in our heads. Spend a minute bringing awareness to your body and your body’s sensations. Close your eyes and begin scanning your body. Start with your feet, and then slowly bring your awareness upwards in your body until you reach your hands. What sensations do you feel? Heaviness in the legs? Strain in the back? Perhaps no sensations at all. Now move your focus out from the hands and become aware of your environment and the space all around you. Take a minute to listen to the sounds around you, by being aware of sounds will help you to bring mindfulness into the rest of your day.
Try Mindful walking.
It is good to try it slowly at first, but once you’re used to it, you can practise it at any pace – even when you’re rushing. Become aware of the sensations in the soles of your feet as they make contact with the floor, and any sensations in the muscles of the legs. You don’t need to look down at your feet. Look around you, what do you see? When your mind wanders, use the contact of your feet on the floor as an anchor to bring you back into the present moment. Just take a minute to focus on the sensations generated by walking.
Enjoy your food.
The next time you eat, stop to look at your food. Give it your full attention. Notice the texture: really see it, feel it, smell it, take a bite into it – noticing the taste and texture in your mouth – continue to chew, bringing your full attention to the taste of it.
These are just a few suggestions of how to practise Mindfulness and remember by paying more attention to the present moment – to your own thoughts and feelings, and to the world around you – can improve your mental wellbeing. Try it throughout March and tell us about your experience!
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Cath is a retired certified Counsellor who supported Cancer Charities and ran her own practice in Hampshire. Her insight and experience is invaluable and continues to support our approach to more robust health.
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All of our services, from classes to dedicated one to one, are all forms of Coaching in which we educate, guide and support in all areas of wellbeing - not just Physical.
Mental wellbeing is no different and equally important when it comes to health. If you would like some guidance or just generally pointing in the right direction, we’d be happy to help. Get in touch here.
