Introduction to mindfulness
In the digital information age, it's getting harder to remain present with our environment - both internally (thoughts, feelings, bodily sensations) and externally (the world around us, other people). It's all too easy to become overwhelmed by a constantly wandering mind which can leave us feeling stressed, and anxious. Mindfulness is a daily practice that can help us to be more aware of the present moment, which can help cultivate a sense of calm and peace within ourselves, our careers and relationships. Let's explore some of the benefits of mindfulness when you incorporate it into daily life, then we'll finish with a short formal practice to introduce you to the fundamentals of mindfulness meditation.
The benefits of mindfulness
Reduced stress and anxiety
Mindfulness has scientifically been demonstrated to reduce stress, and help manage anxiety. When we can be present to our thoughts, feelings, bodily sensations and the world around us, we can choose to observe all these things without judgment, and simply as they are. This can help to reduce a sense of overwhelm, and help us to approach stressful situations with a better perspective.
Improved mental clarity and concentration
Practicing mindfulness on a daily basis can increase our mental clarity and ability to pay attention, and therefore be more productive and engaged in our daily lives. Focusing more on the present moment and simply what is here can help us to manage distractions and improve our ability to sustain focus on whatever we choose to pay attention to.
Increased self-awareness
To develop a greater sense of self-awareness, it's important to pay attention - not avoid - our thoughts, emotions, and bodily sensations. When we become more aware of ourselves in a non-judgmental way, we learn to accept ourselves just as we are. In turn, this gives us freedom to engage, and be present with others which improves our relationships with them.
Improved physical health
Scientific research has shown that mindfulness also has a positive impact on our physical health, and daily practice can promote longevity. It is associated with lower blood pressure, improved immune function, and reduced inflammation which prevents disease. Reducing stress and anxiety can also help to improve sleep, which is essential for overall health and wellbeing.
A daily practice
Close your eyes, then ask yourself “what am I thinking? What are my emotions? How does my body feel?” Simply acknowledge that these things are just part – not all – of your experience, and are neither good nor bad, wanted nor unwanted.
Then, gently direct your attention to your breath. Notice how it feels to be a body breathing. Is your breath high in your chest, or is it low? Deep, or shallow? Remember, it’s neither good nor bad, it just is. Is there something pleasurable about just noticing your breath?
Do this for 20-30 seconds.
When your mind wanders to other things, as it does, simply acknowledge that and bring your attention back to the breath. You may need to do this many times and is part of the meditative flow. It does not mean you’ve failed the meditation, or that it’s not working. It’s just your experience.
Now, bring your attention to the room you’re in. Expand your awareness to the sounds around you, and let them come to you. You don’t need to identify the sounds, just be aware they exist. This is also just part of your experience. Is there something pleasurable about just noticing sounds?
Do this for 20-30 seconds.
If your mind wanders to other things, as it tends to do, again simply acknowledge that and bring your attention back to the sounds in the room.
Finally, just feel your body, breathing. Notice how it feels to just be. Your body is grounded in the present moment, and any thoughts, emotions, feelings, and sounds can be simply observed without judgement.
Do this for 1 minute.
Open your eyes, and notice how differently you feel now compared to the beginning of the meditation.