The benefits of mindfulness and how to practice it
What is mindfulness?
Mindfulness is a state of being. It can be practiced informally anytime, anywhere. It can also be practiced more formally in meditation. Mindfulness can be described as:
The practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis.
Being fully present in the here and now.
Nonjudgmental awareness of the present moment.
Moment-to-moment awareness of one's experience without judgment.
The benefits of mindfulness
The health benefits of mindfulness have a positive ripple effect on all areas of life. Here are a few of the research-backed benefits:
Improved physical and mental health
Improved sleep quality
Stress reduction
Reduced rumination
Increase in positive emotions
Less emotional reactivity
Boost to working memory
Stronger sense of self
Improved ability to focus
Increased relationship satisfaction
Enhanced intuition
Increased immune function
Improved well-being
8 ways to practice mindfulness
There are many ways to practice mindfulness in your everyday life. Here are some ideas:
Mindful meditation.
Tune in to your body and your environment. Bring awareness to your senses as well as your thoughts and emotions. Notice sensations within the body and follow the breath.
Yoga.
The practice of yoga, unifying movement and breath, helps to quiet the mind and is a natural place to practice mindfulness. Bring nonjudgmental awareness of your state into your yoga practice. It's not about just going through the motions. Use the breath to tune into the present moment and bring your awareness to the body's alignment and the sensations that you feel.
Mindful breathing.
Bring your awareness to your breathing without judging it or even trying to alter or adjust it.
Notice the quality of your inhales and the quality of your exhales.
Notice how your inhales connect to your exhales and your exhales turn back into inhales.
Witness the natural rhythm of your breath and the rise and fall of your belly and chest as you breathe.
Get curious about any sensations you feel and try to relax any tension in the physical body.
Mindful eating.
Use eating as a tool to cultivate mindfulness.
Be present during your meals. Remove distractions.
Tune into all of your senses; taste, touch, feel, sight, sound.
Get curious about where your food came from to arrive on your plate.
Notice any sensations you feel.
Connect with your internal state and feelings of satisfaction and pleasure.
Walking in nature.
Take a walk in nature to lower stress and practice mindfulness. There are many ways to practice mindfulness walking:
Engage your 5 senses.
Observe. Observe your surroundings. Observe your physical body. Observe your thoughts.
Give attention to different parts of your body.
Focus on a phrase or a concept like gratitude.
Mindful actions.
Incorporate mindfulness into household chores like washing dishes, folding laundry, or everyday actions like walking up the stairs.
Body Scan.
Take a few minutes to find somewhere quiet to sit or lay down.
Close your eyes and starting from the top of your head shine the light of mindful awareness over your physical body. Gradually scan down your body.
Recognize each body part and release tension from it (you can even use a smile to help.)
You may try using breath or a phrase like, “Breathing in, I am aware of my shoulders, breathing out, I smile to my shoulders”.
5 Senses.
Engage your 5 senses while doing dishes, eating lunch, going for a walk, or any point throughout the day. This can also be fun to do with your family, friends, children, or partner.
What do you see?
What do you hear?
What do you feel?
What do you taste?
What do you smell?
Name and describe in detail what you observe.
What are some ways you can imagine actually practicing mindfulness in your daily life?
If you are looking to be more present in your life, you may want to explore working with a professional. In my coaching practice, we prioritize awareness and presence. These are not only at the catalyst for growth, change, and transformation, but also the root of peace and fulfillment. Apply for 1:1 coaching here.