Sometimes our lives and our thoughts can feel overwhelming. Our minds become like wild seas with waves of doubt and anxiety creating chaos on the surface. Like the sea, underneath the surface there is always space to find calm. Mindfulness is a technique used to access this calm undercurrent whenever you need. It allows you to recognize patterns of thought and how they arise, and to adjust these patterns to better suit your needs.
One of the easiest ways to access mindfulness is through meditation. Meditation is the practice of focusing your awareness on your mind and body. It does not mean silencing your mind. Having your mind wander during meditation is normal, and should not be seen as a failure in meditation. When wandering thoughts occur, gently bring your focus back to your breathing.
● Focus on your breath
● Use a guided meditation (there are many great options on youtube or music streaming services like Spotify or Apple Music)
● Start to notice what each of your senses are picking up. What are you seeing, hearing, smelling, tasting, and touching?
● Try a body scan. Slowly move your attention from your head to your toes, noticing any body sensation without trying to change it.
You don’t need to begin mindfulness by meditating for an hour. Start with 2-5 minutes.
If your mind begins to wander during meditation, simply label the type of thinking (worrying, planning, etc.) and return to the present. This will help you redirect your thoughts without being critical.
Practicing mindfulness is like strengthening a muscle- building strength and endurance takes time and practice. Similarly, when you first practice mindfulness, it may feel like you are wasting time, or daydreaming. The real benefits, such as emotional resilience, focus, and a deeper more easily accessible sense of calm, build slowly and are often unnoticeable at first. Mindfulness isn’t about doing things perfectly. It’s about showing up, noticing what’s happening inside as well as around you, and returning to the present moment again and again. It’s a simple practice, but in time it can help you see why they call the present the present; because it is a gift.
For more support around mindfulness and strategies to manage stress, anxiety or other life stressors, reach out to our Mental Health Therapy team today at www.aspenwellnesscentre.ca or call 780-328-7802