Mindfulness is gaining a lot of popularity in recent years. Many people wonder how staying focused in the present can have such powerful effects as decreasing mental health symptoms and improving your overall physical health.
Mindfulness is defined as the ability to stay in the moment, and fully accepting all emotions, physical sensations, and outside noise, while maintaining a state of tranquility. This sounds like an impossible task given the general sense of uncertainty many people are experiencing right now.
Here are five steps to help you stay mindful despite feeling uncertain at this particular moment
- Find a quite space to sit down, preferably with dim lighting.
- Get comfortable. If you need a pillow behind your back, or a foot stool, feel free to grab these items. When you feel comfortable, close your eyes.
Take deep belly breaths consistently through this process, making sure your body feels relaxed and without tension. A deep breath is in through your nose, and slowly our through your mouth. - Think of a time in your life that you felt light, happy, and stress free. This can be one particular occasion or a certain period of time.
- While your eyes are closed, explore the positive feelings associated with this memory. Explore the sensations, the different smells associated with these experiences. Was there food involved? What can you recall? Any positive social experiences related to this image? Feel free to add all these details to your experience. Take one last deep breath before you open your eyes.
- Now, you may open your eyes. Remember the feeling you created, and take it with you when you anticipate being in a stressful situation.
Staying mindful is difficult, especially if this is a new practice. Daily practicing for as little as 5 minutes will improve your mood within a few weeks.
To learn more about mindfulness techniques and how therapy can improve your mindfulness, call us for a complimentary consultation!
