What is Mindfulness?
Per Mindful.org “Mindfulness is the basic human ability to be fully present, aware of where we are and what we're doing, and not overly reactive or overwhelmed by what's going on around us.”
The key: “not overly reactive.” Mindfulness removes judgement. If we allow our minds to travel too far into the future, it may increase stress and anxiety. If our minds travel too far into the past, it may increase depression symptoms. When we continue to come back to the present moment, we experience many unique sensations and observations, one of which may be gratitude for the very moment we are in!
Five ways to practice mindfulness:
Belly breathing: place a hand on your belly. Close your eyes or find a soft gaze at something near by. Notice your breath moving in and out of your belly with each breath you take. Notice the sensations and movements. Practice for 10 breaths. Feel your nervous system settling. If it feels good, continue =)
Hugs: give yourself a hug. Squeeze tight and take five deep rounds of breath, really extending the exhale. Bonus points: End with an affirmation statement: You are doing so well!
5 Senses: Identify 5 things you can see. Look closely at them. Close your eyes/soften your gaze. Identify 4 things you can touch. Feel them. Identify 3 things you can hear. Hear them. Identify 2 things you can smell. Be with them. Identify 1 thing you can taste. Smile =)
Mindful walking: Slowly place one foot in front of the other. Identify all the things you see on your walk. Say them to yourself. Think about them thoroughly. What do they mean to you? What do they do for the world around us?
Identify a color: Need a moment to cool off? Pick a color each morning. Find that color as much as you can in the moment with a few deep breaths until you feel more grounded. What does the color represent?
If you’d like to discuss ways to incorporate mindfulness into your daily routines. Feel free to contact us for Counseling in Boston and/or Reiki in Boston or virtually!
