Anyone that knew me growing up, or even throughout my twenties, would definitely not classify me as mindful, not in any positive way at least! I have struggled with anxiety, panic attacks, and depression throughout my life, and only recently have been able to find some peace and learn to be mindful, to the best of my ability...
What do you think of when you hear the term mindful? Do you picture yourself sitting calmly, not a care in the world, on a beach or in the mountains somewhere, no disturbances, no worries, a clear mind? While that sounds like a dream vacation, that is not what being mindful is all about.
Mindfulness
"Mindfulness is not taking things for granted." Mindfulness is being present. Mindfulness is walking through life awake, being curious, open, and accepting. -Psychology Today
There are so many different ways to describe mindfulness. It is more than any one thing. I used to be anxious all the time. I not only worried about the future, but also the past, something I had zero chance of changing. Through some common techniques, I was able to help myself remain more in the present, knowing that if I did my best and focused on the task at hand, the future would probably be alright, and if something bad happened, well, I'd handle that when it became the present. What happened to dwelling in the past? I finally realized that was a waste of my time, that my time was precious, and all I could do was my best at any given moment.
What Changes Did I Make?
I took up running. I began practicing yoga. I started to meditate. I worked on deep breathing all the time and box breathing at times of extra stress. I changed my diet, adding more vegetables, fruits, healthy fats, omega-3 fatty acids, and water; decreasing saturated fats and added sweeteners; removing artificial dyes, sweeteners, and flavors. (For more information about nutrition, please visit befittwell nutrition.) I wanted to treat my body how I wanted to feel - WELL!
What Can You Do?
“My dear suffering, I know you are there in me. I am here to take care of you.” -Peace of Mind, Becoming Fully Present by Thich Nhat Hanh
Acknowledge the pain you are feeling, whether it be emotionally or physically, and work toward resolving that pain, rather than dwelling in it. Talk to a friend, a family member, a professional. See a therapist, a doctor, a counselor. Whatever you do, don't keep the pain bottled up inside where it may cause a chain reaction.
The meditation or mantra quoted above is just one of many from the book, Peace of Mind, Becoming Fully Present, by the great Buddhist teacher Thich Nhat Hanh. Meditation is one great way to practice being mindful. I say practice, because I do not believe in perfection. There are many ways to practice, and once you start to practice with intent, you will find yourself practicing without even thinking about it!
Get Practicing
1. Try a guided meditation. There are apps like Headspace or even videos on YouTube. There are many, so don't give up just because the first one is not your style. You could also meditate on your own, but sometimes it is easier to begin with prompts.
2. Read a book like Peace of Mind, Becoming Fully Present, or one of many other books about mindfulness. The Power of Now by Eckhart Tolle, 10% Happier by Dan Harris, Wherever You Go, There You Are by Jon Kabat-Zinn, are just a few!
3. Try a walking meditation. Here you will focus on your steps and your breath, finding a rhythm, perhaps reciting a mantra.
4. Check out a yoga class. Although some people may think of yoga only as a way to stretch the body, it is so much more. The focus of a class is not who can bend themselves into the craziest shape, but rather returning to one's own breath, creating space within, being present.
And, my favorite...
5. Gratitude. Have it, experience it, share it! It is easy to get caught up in the negatives, but when was the last time you thought about the good things in your life? Every time I walk past flowers in the grocery store, I stop and smell some. It always makes me smile. I enjoy their beauty, their aroma, their ability to snap me out of whatever I was thinking about and just smile. What makes you smile? Try listing the things you are grateful for, a couple each day. The list does not have to always be of major things, you could write "the sun being out" or "my favorite song in my head." Think about these things throughout your day, and see if you don't find yourself smiling a little more, enjoying your day, worrying less :)
Thank you for reading. This is just the beginning. The topic of mindfulness seems endless! Stay tuned for much more.
With Love, Kathleen
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