Mindfulness & Meditation
When we think of mindfulness, we associate the concept with emptying our minds, taking up a significant portion of our time, and the result of boring meditation. On the contrary, mindfulness encourages a familiarity with the functioning of our mind to notice and practice acceptance of all elements of our lives (Mygind du Plessis & Just, 2021). Mindfulness relinquishes us from overt stressors to be fully present in the moment (Zhang et al., 2019). It brings awareness of our present thoughts, feelings, and bodily sensations in a place of non-judgment (Zhang et al., 2019). Mindfulness fosters an explorative environment to be open and learn from our experiences.
Take a moment to look around your space and see if you can identify three things that have a circle on them. Now, can you find three things that have the colour blue? Now, together, let's take a long, deep breath in, and when you do that, notice the feeling of air moving into your body, and when you exhale, feel the air move out of your body. That is mindfulness. You focused on the things that were happening around you in the present moment, paid attention to your environment, and noticed what it felt like to breathe. Just being aware of what is happening without judgment, without trying to change, and just looking at it. It doesn't have to be this ethereal intangible practice.
So, what are some ways to practice mindfulness? And how can we integrate mindfulness into our busy schedules?
1. Start small. Mindfulness doesn't have to be a lengthy meditation. Accessing mindfulness can be available anytime, from waiting in line at the grocery store to taking a moment in the morning to take a deep breath. Throughout your day, pay attention and focus on your surroundings. While it may be difficult to consciously each day, set a reminder in your phone to practice. Like the exercise previously, slow down and take in elements of your environment, such as what you see, feel, smell, and taste.
2. Focus on breathing. Take a moment when you wake up or before you go to bed to set intentions for your day. Take a deep breath for even a minute and be attuned to the movement of your breath flowing in and out of your body.
3. Practice gratitude. Each morning, ask yourself, what are you most grateful for today?
4. Journal. Some enjoy writing to express current emotions. Find a quiet space and unapologetically write how you feel.
If interested, mindfulness does have some structured elements, including sitting and walking meditation and body scan meditation (Zhang et al., 2019).
1. Sitting meditation focused on cultivating awareness of your breathing. Take a comfortable seated position with an erect back. Now, take a moment to gather your breath and slowly inhale and exhale, following your breath's movement.
2. Some may like more interactive elements of mindfulness, such as walking or joining a yoga class, my favourite way to practice mindfulness. Focus on your experiences, your moments in your walk and poses, and the movements that provide balance.
3. Body scan meditation encourages a reconnection of your body from head to toe. It begins with lying on your back and closing your eyes. Now, bring attention to your breaths while this occurs. Focus on a specific part of the body and feel the sensations brought upon shifting attention to all areas of the body.
What mindfulness approach resonates with you?
This may seem overwhelming to remember and practice. The 4 Ts of Mindfulness approach is a tool to remember mindful practices throughout our busy day (Mygind du Plessis & Just, 2021).
1. Tune in. What is happening in the present moment? Take note of what you see, think, feeling and physical sensations without trying to control the moment.
2. Take a step back. Observe our thoughts instead of being caught up with them.
3. Take Care. Practice compassion towards ourselves through respect and understanding.
4. Trust Yourself. Trust what you feel is best for yourself.
Is mindfulness and meditation right for you?
Mindfulness and meditation can reduce anxiety and stress (Zhang et al., 2019). Anyone can try it. However, it might not be for you. You may find it brings upon more negative feelings, or it can just feel overwhelming. That's okay.
Mindfulness is an exploration venturing into the inner workings of our minds. Do what works: morning meditation, afternoon walk, or night journaling. It can be as short and as long as you like. Soon enough, practice will be an unconscious habit unlocking inner peace in engaging in the present moment.
Need help figuring out where to start? Learn more about mindful practices by connecting with a Vaughan Counselling and Psychotherapy therapist to cultivate mindful practices suited to your lifestyles and preferences. We have Registered Psychotherapists that are able to support you in mindful practices that can support your mental health, such as Melissa or Charlie.
Mygind du Plessis, E., & Just, N. S. (2021). Mindfulness – It’s not what you think: Toward critical reconciliation with progressive self-development practice. Organization. 29(1), 209-221. https://doi.org/10.3389/fnhum.2019.00208
Zhang, Q., Wang, Z., Wang, X., Liu, L., Zhang, J., & Zhou, R. (2019).The effects of different stages of mindfulness mediation training on emotion regulation. Frontier in Human Neuroscience. 13. https://doi.org/10.3389/fnhum.2019.00208