Being aware of the present moment sounds easy enough, but when put into practice, how present are we really as each moment passes? How many times are we thinking about the future or thinking about what needs to be done or are on autopilot going through the motions? It’s so easy to step out of the present and think about the future or the past. It’s so easy to fall into the pattern of autopilot, following a routine day in and day out without really being present. In this blog, I want to talk about mindfulness, what it is, and different mindfulness exercises.
What is Mindfulness
In a nutshell, mindfulness is being aware and experiencing the present moment. Not only does this mean you are aware of what is happening around you at the current moment, you are also aware of your thoughts and your feelings at the current moment. Mindfulness is a mental state and a practice that brings us back to the here and now.
As life brings ups and downs, our emotions and our awareness are pulled this way in that. It can be difficult to take just a moment to recognize what’s really happening inside your head, inside your body, or around you. So much requires our attention that we can miss what’s right in front of us. By practicing mindfulness, we help clear mental clutter and bring us back to the only moment that matters which is the one right now. Mindfulness is an excellent stress relief tool that can benefit our mental health. To help keep us grounded and remain in the present, mindfulness exercises are here to save the day!
Ways to Practice Mindfulness
Thankfully, various ways exist that help bring us back to the present. Let’s talk about some mindfulness exercises and you can find ones that resonate with you.
Mindfulness Exercise 1: Meditation
First and foremost, meditation is an excellent practice to help increase mindfulness. There are various meditations that you can practice, but even just a general meditation where you focus on breathing in and breathing out, you’ll be practicing being present, aware, and clearing your mind.
-Body Scan
A body scan is a very simple meditation that can be done in 5 minutes, although I do recommend 10 to 15 minutes. For this meditation, you’ll want to find a comfortable place where you can sit or lie down but still be awake. Begin this meditation by breathing in and breathing out a few times to settle in. When you’re ready, focus on your head and face, noticing any sensations that you may feel here. Whatever you feel, don’t label it and don’t judge it, simply be aware of it. If you feel any tension, try to relax the muscles by breathing in and breathing out.
Continue down the rest of your body this way, noticing without judgement any feelings or sensations that come up. The idea of this practice is to simply be aware of these feelings that you have. You may also notice any emotions that pop up and this is totally fine. Acknowledge those emotions without judgment and move on.
-Sitting Meditation
A sitting meditation is also a great way to practice mindfulness. During this meditation find a comfortable spot to sit with a straight back. Start the practice by breathing in and breathing out, focusing on your breathing. During this time, you will notice thoughts and feelings that pop up. Acknowledge these feelings and thoughts, be aware of them without judgment, and let them go bringing yourself back to the breath. Continue to do this for however long you’d like or are able to. Even if you only have 5 minutes, you’ll most likely notice a decrease in stress after a sitting meditation.
Mindfulness Exercise 2: Be Mindful During Meals
What do you normally do when you eat? I don’t know about you, but generally, I grab a quick breakfast and rush off to work. Lunchtime rolls around and I grab something quickly and zone out or even continue working, taking bites here and there. I eat dinner either watching TV or chatting with Jacob. Not exactly mindful. Typically, we eat two or three meals a day and these are actually great instances to practice mindfulness. During your next meal, be aware of what you’re doing. Be aware of each bite you take, the taste that you’re experiencing, the energizing feeling that food brings you, and just the joy of eating.
Mindfulness Exercise 3: Breathing Throughout the Day
Hopefully, you’re already breathing throughout the day. If you’re not, I have no idea how you’re reading this and it is very spooky. Out of all the mindfulness exercises, this is probably the fastest one on this list. All it requires is a little reminder and a minute or two. Take a moment to stop thinking of what you’re doing and focus solely on your breathing. Take slow deep breaths in and slowly exhale them out. Notice the lightness your body feels when you breathe in and notice your muscles relax as you breathe out. Any thoughts or feelings that may pop up; simply acknowledge them, let them go, and continue to breathe.
Mindfulness Exercise 4: Listen and Focus
This mindfulness exercise is a fun one, especially if you’re outside. For the listen and focus practice, you will be closing your eyes and listening to what’s around you. If you’re at an airport or other public or crowded place, you’ll notice the sounds of shoes clacking, people chatting, and the rustling of clothes. If you’re at work, you may hear keyboards clicking, co-workers talking, and phones ringing. Or, if you’re in a room by yourself you may notice a fan spinning, stairs creaking, the wind blowing, or neighbor’s lawn mower mowing.
The tough part of the exercise comes in the non-judgment. As you listen to these noises, try not to judge or label anything. No matter how annoying it is that your neighbor always has to do yard work while you’re meditating (true story when we lived at our old place), simply listen to the sounds and let go of the judgements and feelings. This is much easier to say than to actually practice from personal experience.
This is a great exercise and can often be a lot of fun because you’ll notice noises that you may not have noticed otherwise. This practice a great way to bring you to the present moment and encourage more mindful habits.
Mindfulness Exercise 5: Gratitude
We’re on our last one! I think no one is surprised when I’m going to say mindfulness gratitude. Gratitude is a powerful tool that you can practice alongside mindfulness. Take a few minutes out of your day to think of 3 to 5 things that are around you right now that you’re grateful for. Spend some time really focusing on what you’re grateful for. For example, I’m grateful for Katzi who is sitting right next to me. I will take some time out to notice the way her fur looks (extremely fuzzy), the unique pattern on her fur (maybe I should just stick my face on her belly), her little pink toe beans, and on and on and on.
We can often feel overwhelmed by all of our thoughts and emotions as we rush about our daily lives and routines. We run life on autopilot, not being aware of the present. Mindfulness helps to declutter our minds and relieve our stress, enhancing our mental well-being. By practicing mindfulness exercises every day, you may find that you’ll feel more relaxed, less overwhelmed by your thoughts, and more in control.