Hello wonderful Reynella community,
Mindfulness is certainly a buzz word at the moment but what does it mean?
Simply, Mindfulness is a form of self-awareness training. It can help with mood regulation and stress management. We all have the capacity to be mindful. It involves cultivating our ability to pay attention in the present moment and allows us to disengage from mental ‘clutter’ and to have a clear mind. Mindfulness makes it possible for us to respond rather than react to situations, thus improving our decision making. Being mindful can help us to relax physically and mentally.
Here are a few mindfulness techniques to practise.
One Minute Exercise
Sit in front of a clock or watch that you can use to time the passing of one minute. Your task is to focus your entire attention on your breathing, and nothing else, for the minute.
Mindful Eating
This involves sitting down at a table and eating a meal without engaging in any other activities - no newspaper, book, TV, radio, music, or talking. Eat your meal paying full attention to which piece of food you select to eat, how it looks, how it smells, how you cut the food, the muscles you use to raise it to your mouth, the texture and taste of the food as you chew it slowly. You may be amazed at how different food tastes when eaten in this way and how filling a meal can be.
Mindful Walking
The same principle as above, while walking concentrate on the feel of the ground under your feet, you’re breathing while walking. Just observe what is around you as you walk, staying in the present. Let your other thoughts go, just look at the sky, the view, the other walkers; feel the wind, the temperature on your skin; enjoy the moment.
Associated Breathing Exercise
Stay with any distressing thoughts for a few moments, then as you let them float away, you gently redirect your full attention to your breathing. Pay attention to each breath in and out as they follow rhythmically one after the other. This will ground you in the present and help you to move into a state of awareness and stillness.
There are so many mindfulness techniques on the internet. Many YouTube videos have guided breathing and relaxation activities. Some great apps to download include: Headspace, The Mindfulness App and Smiling Mind.
Cheers, Fiona