What is Mindfulness?

Mindfulness is a practice that has been around for centuries and has been used to help people reduce stress and anxiety. It is the act of taking a quiet moment to take stock of your emotions in the present. It helps break free from anxious thoughts and allows emotions to be acknowledged.

Mindfulness can be used to treat anxiety, depression, and other mental illnesses. It can also help people who are dealing with chronic pain or other physical ailments. Mindfulness is not just about yoga and meditation. Cultivating a healthy, mindful relationship with food can be just as healing.

Here are some tips on how to practice mindfulness:

1. Take a few minutes each day to sit quietly and focus on your breath. Notice how your breath feels as it enters and leaves your body. You can focus on how the breath fills your lungs or the coolness on your nostrils as you take in a fresh breath of air. Additionally, you can focus on extending your breath by breathing in through your nose and breathing out through your lips. Pucker your lips when blowing out to extend the breath for as long as possible. This can help you calm your mind and relax your body. You can do this in the morning, before bed or anytime you need a break.

2. Pay attention to your thoughts without judgment. When you notice yourself getting caught up in negative thoughts, try to let them go. Try to not criticize yourself for having them, because we all have thoughts that we don’t like, just acknowledge them and move on. You can also try to replace them with positive affirmations or statements. For some people, it can be helpful to have an affirmation they say to themselves on the in-breath and one they say on the out-breath. Or, you can have a two-syllable word that you say half of it on the in-breath and the other half on the out-breath, such as “focus,” “courage,” or “happy.”

3. Practice gratitude by focusing on the things you are thankful for in your life. You can write them down in a journal, say them out loud, or just think about them in your mind. Gratitude can help you feel more optimistic, happy, and satisfied with your life.

4. Take time to appreciate the beauty around you. Whether it's a beautiful sunset or a flower in bloom, take a moment to appreciate the beauty of the world around you. You can also take pictures of the things that catch your eye or share them with someone else. Appreciating beauty can help you feel more joy and wonder.

5. Practice self-compassion by being kind to yourself. Treat yourself as you would treat a good friend. Try not to be harsh or critical of yourself but supportive and encouraging. Try to ask yourself if you would talk to your friend the way you are talking to yourself. You can also do something nice for yourself, such as taking a bath, reading a book, or listening to music. Self-compassion can help you feel more confident, resilient, and loved.

I hope this helps!

(1) 15 Best Mindfulness Blogs of 2021 to Help Reduce Stress - Choosing Therapy. https://www.choosingtherapy.com/mindfulness-blogs/.

(2) Best Mindfulness Blogs of 2020 - Healthline. https://www.healthline.com/health/mental-health/best-mindfulness-blogs.

(3) What is Mindfulness Therapy and How to Apply It? - PositivePsychology.com. https://positivepsychology.com/mindfulness-therapy/.