What is Mindfulness? Part 2
So now that we know what mindfulness is and some basic ways to help us with eating mindfully, how do we work toward implementing it throughout the day and what are some drills and actions we can take?
Examples of mindfulness exercises:
- Pay attention - It's hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses — touch, sound, sight, smell and taste. For example, when you eat a favorite food, take the time to smell, taste and truly enjoy it.
- Live in the moment - Try to intentionally bring an open, accepting, and discerning attention to everything you do. Find joy in simple pleasures.
- Accept yourself - Treat yourself the way you would treat a good friend.
- Focus on your breathing - When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.
Higher level or drills that may take a little longer to get used to include more structured mindfulness exercises;
- Body scan meditation - Lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe. Be aware of any sensations, emotions or thoughts associated with each part of your body.
- Sitting meditation - Sit comfortably with your back straight, feet flat on the floor, and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath.
- Walking meditation - Find a quiet place 10 to 20 feet in length, and begin to walk slowly. Focus on the experience of walking, being aware of the sensations of standing and the subtle movements that keep your balance. When you reach the end of your path, turn and continue walking, maintaining awareness of your sensations.
Q: When and how often should I practice mindfulness exercises?
A: It depends on what kind of mindfulness exercise you plan to do. Simple mindfulness exercises can be practiced anywhere and anytime. Research indicates that engaging your senses outdoors is especially beneficial. For more structured mindfulness exercises, such as body scan meditation or sitting meditation, you'll need to set aside time when you can be in a quiet place without distractions or interruptions. You might choose to practice this type of exercise early in the morning before you begin your daily routine. Aim to practice mindfulness every day for about six months. Over time, you might find that mindfulness becomes effortless. Think of it as a commitment to reconnecting with and nurturing yourself.
Want to learn more about mindfulness and how it can help you reach your goals? Come sign up for coaching with the Powell Performance staff!