"We are so busy watching out for what's just ahead of us that we don't take time to enjoy where we are," said the great philosopher, Calvin (from Calvin and Hobbes). Sure, he was flying down a hill in his little red wagon when he said it, but it applies to our lives as well.
Life can feel like a race to meet all our responsibilities and get through the day. It can take the joy out of life if we are not able to slow down and be present in the current moment. You may be laughing at this, thinking, “You don’t know my life.”
However, slowing down does not mean that you have to go through your life at a snail's pace. It simply means that you pause from time to time to draw your attention to the present. Taking small breaks when you can is valuable, too.
Mindfulness is a tool you can use to bring calm into your life as you navigate a society that prioritizes speed, productivity, and goals. It is a counterbalance that eases anxiety, depression, burnout, and disconnection.
Let’s look at how you can use it as a remedy to our “what’s next” culture.
Mindfulness
Mindfulness is the practice of creating a moment-by-moment awareness. It means bringing your attention to the present through your thoughts, internal feelings, physical surroundings, and bodily sensations.
Moments of mindfulness do not have to be complicated. It can be as simple as intentionally looking at your surroundings, noticing sensory input, focusing on your breath with your eyes closed, gentle stretching, or savoring a cup of tea.
Since most concerns are about the past or future, focusing on the present can give a sense of peace. If feelings of regret or worry come up, allow them to pass through your mind without grabbing hold of them. Let them come and go like a wave washing over you.
Resisting
It is common to resist mindfulness because slowing down makes us vulnerable. We find ourselves alone with our thoughts, which can lead us to experience emotions we have been avoiding. Each time that this occurs, gently bring your attention back to the moment.
Taking time for mindfulness may also make you feel like you are lazy or like you are missing out on more important things. But investing in your mental and physical health (and they go together) is never a waste of time.
It is also helpful to remember that this doesn’t have to take long. A few minutes out of your day may be achievable when an hour-long meditation may not. Take a look at the lists below and consider doing one thing intentionally to bring mindfulness into your daily life.
Mindful Moments
Start to notice textures, sounds, and sensations in everyday life. Pulling your attention to these little things for just a minute can start you on the path to mindfulness.
- Put on a cozy sweater or sweatshirt
- Open the window for a cool breeze
- Massage or stroke your face
- Notice the flavor of your food
- Close your eyes and let the sunshine on your face
- Mindfully drink your coffee
- Smile at a fond memory
Creating Mindful Moments
Choose one of these short activities to practice mindfulness for a few minutes.
- Gaze at the stars
- Hold a sleeping baby
- Take some deep breaths
- Stare at nature
- Diffuse your favorite scent
- Snuggle with your pet
- Sit in your car in silence
- Savor a piece of dark chocolate
- Doodle or color
- Be completely still
- Stretch your body
Mindful Practices
Choose one of these longer activities to practice mindfulness when you have a bit more time.
- Meditate
- Yoga (hold the child’s pose)
- Pick a mantra to focus on
- Look for beauty on a leisurely walk
- Progressively tense and relax your body
- Journal without filtering your words
Building a Rich Life
We can experience the world in a more beautiful, peaceful way through mindfulness. It settles our bodies and thoughts. When we are more present in our lives, it allows us to have deeper connections with ourselves and others. We miss so much when we rush through our day on autopilot. What can you do to capture those moments and experience simple pleasures through mindfulness?
Let me know if this resonates with you and how you incorporate mindfulness into your daily life.
Dr. Jamie