What is Mindfulness and Why Should We Practice it?

In today’s fast-paced world, where stress, digital distractions, and busyness dominate our daily lives, mindfulness has become more relevant. It helps us develop a sense of mental well-being and peace.

Mindfulness is the act of intentionally focusing our attention on the present moment without criticising or making judgments of any kind.  Being mindful is simply observing and acknowledging thoughts or feelings as they come and go, allowing us to become fully aware of our thoughts, emotions, and bodily sensations.

The practice of mindfulness is rooted in Buddhist and ancient Hindu traditions, but its principles hold relevance for people of all backgrounds and walks of life. This article will discuss simple and practical methods to develop mindfulness and its benefits, tips for making time in our schedule, and tools to assist in our journey towards a stress-free and happy life.

The benefits of practising mindfulness and how it can improve our mental health.

Mindfulness reduces stress:

When we are mindful, we are deliberately paying attention to the present moment without judgment, preventing the guilt of the past or anxiety of the future from bothering us.

By focusing on what is in front of us and what is important at the current time, we are truly living in the present. This habit helps us to reduce stress by developing healthy coping mechanisms, enhancing emotional intelligence, and fostering cognitive resilience.

Mindfulness also allows us to accept our thoughts and emotions without labelling them as good or bad. This helps reduce negative thinking patterns.

By developing an ability to observe emotions without getting caught up in them, we promote better emotional regulation which prevents us from being overwhelmed. When we focus on the present, we are naturally reducing the stuff that contributes to stress.

When we practice mindfulness regularly, we begin to foster cognitive flexibility, or the ability to think about issues from different perspectives. When the mind is less stressed, it becomes easier to maintain focus and concentration.

Mindfulness enhances focus and concentration

When we are mindful, we are living in the present, fully aware of our surroundings, thoughts, feelings, and sensations. This can reduce the number of things that distract our attention, leading us to improved productivity and efficiency.

When we’re fully present, both physically and mentally, our focus isn’t scattered elsewhere. This enables us to dedicate our full attention to the task at hand, resulting in improved productivity and the discovery of better methods.

Mindfulness helps with our overall well-being.

Regular practice of mindfulness can help develop greater emotional resilience, allowing us to handle difficult situations with grace and composure.  Studies have shown that mindfulness can ease symptoms of anxiety, depression, and even post-traumatic stress disorder (PTSD).

Mindfulness also helps us to bounce back from adversity and maintain a balanced life outlook.

It encourages self-compassion and kindness, allowing us to better cope with life’s challenges and reduce the impact of stress. This alone can lower blood pressure, reduce heart rate, and decrease stress hormones such as cortisol.

Simple Practices to Cultivate Mindfulness in Everyday Life

Now we are familiar with mindfulness and its benefits. Here is how we bring it into our everyday life. 

Mindful Breathing

Mindful breathing is a simple practice that can help you increase self-awareness, reduce stress, and improve overall well-being. This guide will provide you with step-by-step instructions on how to practice mindful breathing, as well as tips for incorporating it into your daily routine.

Here is how we do it.

• Choose a calm and comfortable space where you won’t be disturbed. You can sit or lie down, just make sure your posture is relaxed and upright. Support your head, neck, and back if needed by using cushions or a chair.
• Gently close your eyes.
• Begin by noticing your breath without trying to alter it in any way. Just observe the natural rhythm of your breathing, whether it is shallow, deep, fast, or slow. Bring your full attention and awareness to each breath.
• Pay attention to the physical sensations that accompany your breath. Feel the cool air entering through the nostrils and the warm air being exhaled through the mouth. Notice the rise and fall of your chest and abdomen as you breathe in and out.
• As we practice mindful breathing, our minds might wander or become distracted by thoughts, sensations, or emotions. This is completely normal. Simply acknowledge their presence and gently return your focus to the breath.
• After some time, gradually expand your awareness beyond the breath. Observe your body from head to toe (see body scan meditation below)  paying attention to any sensations, tension, or comfort. Then, move your attention outwards, noticing sounds, smells, and the air around you.
• Aim to practice mindful breathing for at least 5-10 minutes daily. You can increase the duration as you become more comfortable with the practice. Consistency is key to cultivating mindfulness and reaping the benefits of breathing exercises.

This exercise helps to ground us in the present moment and promotes a sense of calmness in the mind. This practice also helps us to tame and train our monkey mind.

Body Scan Meditation:

This practice can be either followed after mindful breathing or on its own. This activity involves systematically directing our awareness to various areas of our body, observing sensations

 or tension it may hold.  

Body scan meditation also helps people with sleeping problems. Practising this before bed helps us to relax our bodies and our minds which can help us fall asleep sooner.

 There are several videos and free guides available freely online.

Here is how we do it.

Stage 1: Settling In

• Choose a quiet and comfortable place free of distractions.
• Wear loose, comfortable clothing and either sit on a cushion or chair or lie down flat on your back, whichever is comfortable but make sure that your spine is naturally aligned.
• Close your eyes and take a few long, deep breaths, inhaling through the nose and gently and rhythmically exhaling through the mouth.
• As you breathe, allow your body to relax and be grounded.

Stage 2: Turning Attention Inwards

• Continue focusing on your breath.
• Observe the sensation and the temperature of air entering and leaving your nostrils and mouth.
• Notice your chest and abdomen expand as you breathe in, and contract as you breathe out.

Stage 3: Beginning the Body Scan

• Start the body scan from the top of your head, focusing your attention on the sensation on the top of your head.
• Slowly move your attention down to your forehead, eyes, nose, cheeks, and jaw.
• Continue to move your attention down your body, focusing on your neck and throat, shoulders, arms, hands, and fingers.
• Spend a few moments observing sensations in each body part: warmth, tension, relaxation, or any other feelings.
• Shift your attention to your chest and upper back, then to your abdomen and lower back.
• Observe any sensations in your hips, pelvis, buttocks, and thighs.
• Continue the body scan to your knees, calves, ankles, and feet and finally, at your toes.

Stage 4: Completing the Scan

• When you have reached your toes, take a moment to feel the sensations of your entire body.
• If you notice any areas of tension or discomfort, gently send them your breath, visualizing relaxation.

Stage 5: Returning Awareness to the Breath

• Slowly bring your attention back to your breath, feeling the sensation of air entering and leaving your body.
• Absorb the calmness and relaxation from the body scan and allow it to influence your breath.
• Stay in this position as long as you prefer.

Stage 6: Completing the Meditation

• Gradually become aware of your surroundings, bringing attention back to your environment.
• Slowly open your eyes, taking a moment to notice how you feel before gently transitioning back to daily activities.

Pro Tips:

• Practice makes perfect. The more we practice the better we get at identifying bodily sensations and increasing awareness.
• It is normal for our minds to wander, if it happens, gently bring it back to the body scan without judging.

Mindful Eating

Mindful eating is a practice that involves paying attention to the food we eat, how we eat it, and our overall experience of eating. It is about being present at the moment while we consume our meals and appreciating the sensory experience that food offers.

Instead of eating mindlessly or rushing through meals, take small bites and focus on the taste of each spoonful.

By doing this, we develop a true appreciation for our food and learn to cultivate gratitude and satisfaction from each meal. This practice also helps us to develop a healthier relationship with food. Furthermore, mindful eating is very satisfying and can help us fight obesity.

This practice includes mindful drinking too, but it does not apply to alcoholic, heavily caffeinated drinks or drinks that have effects on our bodies because they don’t serve the purpose.

By practising mindful eating, we are being grateful for the nourishment that food provides.  Next time we eat, let’s take a moment to appreciate the effort that went into producing and preparing the food that we are enjoying.

Here is how we do it.

• Savouring the flavours: When enjoying a meal, take small bites and focus on the taste. Notice the flavours, textures, and aromas on each mouthful. For example, if eating a slice of pineapple, pay attention to its juiciness, flavour, aroma, texture and sensation and enjoy every step.
• Engaging the senses: Eating mindfully also involves engaging all of our senses. Notice the sounds, smells, flavours, and textures of the food you are eating. For example, enjoy the aroma of fresh-baked bread, feel the crunchiness of a crisp carrot, and the sweetness of a succulent grape.
• Eliminating distractions: Distractions are never good.  Mindful eating is focusing solely on food. Turn off the television, put down the phone, and take a break from everything while you eat. Concentrate on your food and appreciate it fully.
• Being grateful: Mindful eating also means being grateful for the nourishment that food provides us. Take a moment to appreciate the effort that went into producing and preparing the food that you are enjoying.
•  Choosing food: When deciding what to eat, think about the foods that nourish our bodies and make us feel good. Avoid foods that are heavily processed and artificial, as they may not provide the same nutritional value.
• Listening to the body: It is important to Pay attention to our body’s signals of hunger and fullness. Eat until you are full, not until your plate is empty. Take breaks if needed.

Remember, the key to mindful eating is to stay present in the moment, appreciate the experience, and listen to our body’s signals. With practice, it can become a regular part of our meal routine and contribute to our overall well-being.

Pro Tips:

• It is important to set aside dedicated time each day to practice with consistency, even if it’s for a few minutes, for example – the first thing in the morning.
• Engage in mini-mindfulness breaks throughout the day to refocus and bring awareness back to the present moment.

Mindfulness, however, can be incorporated into everyday activities, such as walking, taking the stairs, or even during your commute. But it gives us extra benefits if we practice mindful breathing, body scan meditation and mindful eating on a regular basis.

As we embark on the path of mindfulness, remember that it is a skill which improves with time and practice. By embedding it into our daily routine, we will unlock the door to greater happiness and stress-free life. Begin your journey today, and your future self will thank you.