Mindfulness Practice
The Essentials
Try not to think of the past or worry about the future. Be fully present and aware of your senses and feelings.
Welcome difficult emotions rather than numbing them. Create "mental spaciousness to contain these feelings".
Don't label thoughts and feelings as good or bad. Accept them openly. Extend this attitude to others.
Instead of trying to force or change reality into what you believe it should be, accept it as it is.
Feel connected to nature and the "cycle of life". Empathise with yourself and others, without judgement.
Maintain a level-head and non-violent attitude. Don't let your desire for a certain outcome affect your present.
So, What are
The Benefits?
After regular practice, mindfulness not only "prevents depression, but also positively affects the brain patterns underlying day-to-day anxiety and stress". It helps you manage your well-being, improves memory, sharpens focus, increases your ability to make strong connections and boosts creativity.
Helps you "reshape your relationship with mental and physical pain".
Improves your control of stressful situations and reduces "brain chatter".
Develops space between you and difficult situations by focusing on your breath.
Regulating your emotions and thoughts - creating distance - improves quality of sleep.
"Meditation hones our innate ability to focus" on the task in hand.
Give your full attention to loved ones. No more blank stares.
Apply mindfulness to drawing, writing and colouring.
Ever find yourself "sleepwalking through life"? Reclaim your day.
Ready?
Start Practising
How to Practice
- 1Set aside time and space
- 2Sit up straight on a chair or on the floor
- 3Focus on your breath
- 4Become aware of the space around you
- 5Notice how each part of your body feels
- 6Note when your mind wanders
- 7Return to your breath
- 8Don't judge yourself when you lose focus
- 9Try to practice regularly
Mindfulness Exercises
The Body Scan
- 1Lay on your back or upright in a chair
- 2Focus on breathing in and out slowly
- 3Notice which parts of your body are sore or heavy
- 4Scan through your body from head to toe
Mindful Walking
- 1Stand still and become aware of how your body feels
- 2Breathe deeply, grounded in the present moment
- 3Walk for 5 to 20 minutes, observing your feet's rhythm
- 4Notice any thoughts, whilst being aware of the present
Mindful Eating
- In the 'raisin exercise', you will focus on a single object, bringing your mind to the present.
- 1Notice how the raisin looks and feels
- 2Pay attention to its smell and taste
- 3Whilst focusing, you will forget of future worries
- 4Apply this exercise to any kind of food
Learn more with
Additional Resources
From the popular app Headspace to the Mindfulness guide Wherever You Go, There You Are by Jon Kabat-Zinn, don't miss out on our recommended books, apps, sites for further exploration.