Mindfulness

Studies show that when we increase our levels of mindfulness, we become more aware of the choices we make and the consequences that those choices may have on our mental, emotional, spiritual and physical health. When we are able to sit and be mindful, we cultivate an ability to slowly calm down. Becoming calmer allows us to abandon our inner narrator which may be screaming in our mind, making us feel anxious, worried, and forcing us to constantly anticipate the next bad thing.

There are four components to well-being that can help contribute to increasing mindfulness and thus decreasing worry and stress in our lives.

1. Exercising Mindfully: This does not mean you need to train for a marathon! Going for a 30 minute walk with a pet or loved one, can have profound effects on the mood. Actually any exercise will do, just move.

2. Eating Mindfully: This means paying attention and being thankful and aware of the food we are eating. With our rushed schedules, we often find ourselves holding the steering wheel with one hand while we inhale a burger. Or we are watching television as the fork mechanically goes from plate to mouth. Before we know it, the food is gone and our stomachs are overstuffed and under satisfied. By cultivating more of an awareness and appreciation for our food, we can experience the nutrients for what they are, rather than stuffing ourselves to mask and soothe our anxieties in the moment.

This may mean stepping back periodically throughout a meal and checking in with fullness levels on a scale of one to ten. When we mindfully focus on how our body feels, we may realize that we become satisfied earlier in the meal and feel energized rather than stuffed after eating.

3. Sleeping Mindfully: Sleep is what heals us. As anxious people, we are used to struggling with insomnia at times, and it can have many negative effects on our daily functioning. It is important to develop good sleep habits to help our bodies to repair and heal from daily life stressors. Good sleep can also help to improve mood and productivity!

4. Overall development of mindfulness: John Cabot-Zinn defines mindfulness as “Paying attention in a particular way; on purpose, in the present moment, and non-judgmentally.”

Here’s a five minute start to becoming more mindful:
In a quiet room, get in a relaxed and comfortable position with your feet on the floor and your back straight. Feel your feet on the floor, and feel your body begin to relax. Sit still, breathing normally. The goal is to simply watch your thoughts for a few minutes. Don’t try to force anything or think specific thoughts. Watch what your mind may generate during this time. If the mind wanders away from watching your thoughts, or if you start to get stuck on one thing such as planning your to-do lists or worrying about not doing it correctly, gently bring it back to watching thoughts. If you start to judge yourself, your thoughts, or the practice itself, just notice your judgments and go back to watching your thoughts.

Try this for one week, and notice if you see any changes in your levels of anxiety and stress.