What is Mindfulness?
The dictionary definition of mindfulness is "A mental state achieved by focusing on one's awareness in the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations."
What exactly does this mean?
In other words, mindfulness is the practice of being intensely aware of where we are and what we are feeling and sensing without judgement or interpretation. The concept is very simple, but the actual practice can be very challenging. It is something that you can do anywhere and anytime, so really the most difficult part is self discipline.
Where does mindfulness come from?
Mindfulness practices have become very popular in the past decade, but their roots reach back to 2,500 years ago. Although it has been used for so many years, its purpose remains the same: to lower stress, relax the body and mind, and enhance wellbeing. For example, in the Indian Buddhist Tradition, before it became popular in the broad population, mindfulness and meditation were practiced mainly by monks and nuns.
The studies of mindfulness and meditation became more widely known when the first pieces of scientific research were published in 1936 about its benefits and effects on the brain. In early 2000s when the first major clinical trials of mindfulness were used with cancer patients, positive results of reduced stress and anxiety were revealed in that study.
Simple ways to be mindful:
As I stated previously, mindfulness is a simple concept that can be practiced in many different ways. Now of course there is structured mindfulness, meaning that you carve out time during your day to prioritize only meditation, but here I want to touch on simple ways to be mindful at anytime during the day. Here are a few simple things you can do to implement mindfulness into your life.
​
1. Focus on your breathing. This is the most well known exercise, and it's also the most beneficial. By slowing and deepening your breath, you automatically reduce stress, improve focus, increase energy, and lower blood pressure.
2. Simply pay attention. The most simple way to be mindful and build gratitude in your daily life is to just pay attention. One popular exercise used by therapists is the 5 senses technique. With this, you take the time to enjoy whatever you are doing in the moment, and you do this by experiencing it with each of your senses. For example, the next time that you are eating a snack, don't watch Netflix at the same time. In fact, don't do anything else at all. Focus only on what you are doing in that moment, eating. Notice the color of your food, the texture, what it smells like, what it tastes like, and take the time to listen to the sound it makes when you pick it up off of your plate, or when you place it back down. Using all of your senses, you enhance the experience of whatever you are doing in that moment. Whether it's eating a snack, playing a sport, sitting outside, or doing homework. Whatever you are doing in that moment, make sure that you are there to experience it.
​
3. Self-acceptance. While this might not seem like a traditional way to be mindful, one of the greatest and most overlooked benefits of practicing mindfulness is the ability to connect with your mind and body. Typically, those with low self esteem or low self confidence are those that don't know themselves well enough or don't have that sense of self-awareness and understanding. They work to improve themselves while constantly comparing their achievements to other people that they see as superior. One of my favorite quotes that pertains to this idea is by Pema Chödrön and it says "Meditation practice is not about throwing ourselves away to become something better. It's about befriending who we are already." The ability to know yourself and accept your flaws and imperfections is one of the most important aspects to help you better manage your own thoughts, make decisions, and build self confidence.