How to Practice Mindfulness
Mindfulness can help relieve stress, improve sleep, provide an overall sense of well-being, and reduce chronic pain. Experiment with any or all of the below mindfulness techniques to find the right one(s) for you.
o Spending time in nature – Nature can bring us to a place of peace. Allowing our senses to experience what we are hearing, seeing, and feeling. The rhythmic sound of the ocean, a bird flying by, the texture of the sand between your toes. You may start to notice the beauty around you.
o Focusing on one thing at a time – It can be hard to complete one task at a time. It’s possible to be distracted with many things at the same time. We can often complete tasks while thinking about something else. We can end up not focusing on the task at hand, physically and in our minds. Focusing on one task while we’re doing it and letting your thoughts focus on the same task can start to build your awareness of your present moment.
o Counting your blessings – It’s possible to find ways to acknowledge the things in your life you are grateful for. This can help remind us of the positive things in our lives. As a family, you might tell everyone 3 things you are grateful for at dinner each night. For yourself, keep a gratitude journal and write 3 things you are grateful for each day. Find other ways to show gratitude for anything in your life.
o Putting limits on phone, computer and tv time – Disconnect from technology. It can be easy to become over stimulated with the amount of technology near us. Start to notice the amount of time you pick up your phone or turn on the tv. Replace the activity with something else like reading, doing a puzzle, or starting an art project.
o Meditation – Meditation is a way to focus inward and can help bring self-awareness. Allowing yourself to watch your thoughts instead of attaching and engaging with them can help you look inward and live in the present moment. Focus your mind on your breathing, repeating a short phrase, or sounds close by or far away.
o Journaling – Writing down your thoughts and opinions about different aspects of your life can help shed light on how happy you are in each area. This can provide a better sense of awareness in terms of your relationships, career, or living situation. How do you feel about each area of your life? Take time to write down everything.