What is Mindfulness
“We are beginning to realize the power of the present moment to bring us greater clarity and insight, greater em0tional stability and wisdom”
Jon Kabatt-zinn
It is Jon Kabatt-Zinn who described mindfulness as coming to our senses. It is the cultivation of overarching awareness of the senses and the limitations of the mind. We also come to understand that humans are tempted to grasp external resources, exhaustively, in order to satisfy insecurities; this is often referred to as attachment.
Through mindfulness we practice seeing ourselves as the observers of our lives. An observation that comes from our deep knowing. For many people, this takes on a spiritual dimension.
Be Here Now
Mindfulness is also always now for us – there simply is no other time then now. Everything happens in the now and when we can feel more present in the moment, we will feel more at peace.
Mindfulness is also always now for us – there simply is no other time then now.
Albeit, getting to the moment of now, and staying there seems to be the challenge. Modern humans are easily consumed and preoccupied with the future and the past. The future is filled with uncertainty and anxious feelings coming from not feeling in control of what may come. On the other hand, our minds and bodies that store our stories, are also preoccupied with the past- decisions that we made, regrets, guilt and trauma inflicted on us. This is why the chatter in our minds runs in different directions when we begin to meditate. We have the capacity to shed the cloud of illusions, self- imposed limitations and frustrations that affect the moments of our lives.
When we are consciously and intentionally deciding to move out of our racing survival minds, we are creating a different relationship with time and with ourselves. When we clear the noise, we find ourselves more deeply connected to our spiritual centre, something greater than us- which will mean different things to different people.
How to Practice Mindfulness Everyday
Mindfulness takes time to cultivate, we train our mind to be aware of its self with all its flaws, temptations and attachments.
Mindfulness takes time to cultivate, we train our mind to be aware of its self with all its flaws, temptations and attachments. To live mindfully means that we have shed the mind’s layers to consciously be aware of each moment. Thes practices below, when applied consistenly through out our day can have a power impact on our mental health and many other aspects of life.
Practice Meditation
To begin, this might be the very first practice that comes to mind when we think of mindfulness. Seated and laying meditation allows us to draw our awareness to the body, and most notably the mind. Meditation is mostly practised silently, as it allows one to quiet the distractions that are in the physical space and the inner realm of the mind’s thoughts. There is a variety of different practices of meditation, spanning across the globe from different religions and lineages and traditions. Some examples that you may be familiar with include: Zen Meditation, Transcendental Meditation. Western religions have used quiet prayer to cultivate the mind and the connection with the divine. Prayer beads, like the rosary used by Christians,and malas in the East can be used to support meditation. Meditation can be practised alone or in a group with others. To learn more about different types of meditation check out DoCalm’s article: Find the Best Meditation For You.
Practice Mindful Eating
Food is a long process. It comes to our plate from a store or market and it has been on route through various streams, held by different hands after it leaves the farm. Whether we prepare the food, or eat it in a restaurant, the process of preparing and cooking takes time and is performed by different people. Yet, we can so quickly eat what is on our plate, especially when in a rush, that we forget what we just ate.
To cultivate mindfulness we need to slow down. Preparing the food can be a practice of mindfulness as we can pay careful attention to the details of the food and the sensory experience of handling it. When eating, we can take time appreciate the quality of the food. We can start by observing the plate of textures and colours and sending thoughts of gratitude to those who prepared it and nature for providing. When we consume the food, we take time to bring the food to our mouths in a fork or spoon. When we chew, we are appreciating the texture, taste and temperature of the food. We pay attention to the intricate combination of flavours. We ask ourselves what spices we can taste. When you begin to practice mindful eating, you will find that you will notice the flavours in a different way. You may notice, through cultivating this habit, that you will eat less, as you are eating slower and your brain will receive messages that you have eaten plenty when your senses are activate.
Over time, you will find yourself choosing foods to feel good to eat for their intricate flavours. You may find that you will prefer to eat lighter foods that will satisfy you as much as foods that filled your tummy quickly- like simple starch. There are many benefits of eating mindfully and an amazing opportunity to cultivate mindfulness.
Mindful Movement
Simply put, it is the slowing down of the body and becoming more in tune with subtle energies and the breath. People practice mindful movement through Martial Arts like TaiKwo Do, Tai Chi, Jong and Yoga. Similarly, various dance practices are used to cultivate minfulness such as: Ecstatic Dance, 5-Rhythms Dance and Caporeira. Mindful movement has evolved from more traditional forms to new emerging forms such as Nia dance. If you love to move, there are so many opportunities for you to explore the word of mindful movement. You can take classes in person or on-line. You can practice in a group or alone. You can follow a leader/teacher or practice independently. As a result, not only will you feel calmer, your joints, muscles and bones will appreciate it.
Mindful Walking
You may want to practice this exercise outdoors, barefoot, giving yourself 50-100 feet to walk through. Accordigly, your slow pace, will slow down your breathing and heart rate. Observe what you feel on the ground with your feet. Notice the textures touching your feet and the complex set of muscles in your feet that become activated in new ways. Mindful Walking is about being present in the moment.
Why not try this exercise while Forest Bathing. Read about Forest Bathing in Do Calm’s article Forest Bathing is the Antidote for City Life Stress.
Mindful Cleaning
You probably did not think that cleaning can be done mindfully. After all, we usually try to get it done as fast as we can. We can practice mindfulness while we clean. Take this time to use essential oils that will invigorate and relax your senses. Enhance the experience with soft music. Observe the task with joy. Embrace the running water, as you wash your dishes, for the way that it may pleasure your skin. Appreciate the shine of the glass, as you wipe it clean. Notice and love the new shades of colours that emerge when you dust a shelf. Appreciate the texture of plates as you put them back in the cabinet from the dishwasher. You get the picture. Consequently, this experience can make us more aware of our senses, drawing us from the chatter of the mind, into the deeper place of our awareness as observers of our moment. To learn more about calming essential oils that you can use in your cleaning read DoCalm’s: The Best Essential Oils for Tranquility.
Practice Gratitude
Gratitude is a way of acknowledging that we have enough. It is a way to recognize the exchange that took place in that moment and you were gifted.
When we practice gratitude, we remind ourselves that this moment is important because it is special and recognized. Gratitude is a way of acknowledging that we have enough. It is a way to recognize the exchange that took place in that moment and you were gifted. Through appreciation we find greater joy and trust in life. In Joy and Trust we can relax. Read more about the Joy of Gratitude in Do Calm’s Article Gratitude is the Language of the Universe.
Learn more about how to make gratitude your daily practice by keeping a journal here.
Mindful Living
Mindful living is about living life with conscientiousness, appreciation of time and gratitude. We can make choices of what we buy and do to support our values. We can take care to read the ingredients on all the foods that we buy and choose only what serves our senses and health. Mindful living is about intentionally making space for the things that matter for us most and being conscious of how we use our time. Minimalism is a practice of living with less items, you can read about how minimalism supports a more relaxed life in DoCalm’s article: Minimalism Creates More Space for a Relaxed Life.
Living more mindfully is a daily habit to cultivate and grow.
