In today’s fast paced world, stress and anxiety have become an ever-present shadow. Rushing in between appointments, work projects, family commitments, and the things we want to do besides all those work and family responsibilities – it seems we are constantly running and exhausting ourselves.
A few years ago, I stumbled upon the concept of mindfulness while trying out meditation as a means to help me cope with constant stress. I had a tough time getting into meditation and looking back, I had some misconceptions about the techniques of meditating. Mindfulness gave me a great starting point to calm my ever active and never resting mind (and in the process it really helped me take on my high stress level and heart rate!)
What is mindfulness and how can it help us be more grounded and feel more relaxed while we continue to live our lives and do the things we love? That is exactly where I was – I wanted to feel calmer and more relaxed but loved and continue to love everything I do in my life. I would not want to give up any of it. (Although I am selective about what I take on, but that is another topic entirely.)
The practice of mindfulness is a popular and effective tool to cultivate greater relaxation, enhance self-awareness, and help us transform stress into positive action. In this article, we'll explore what mindfulness is, its benefits in reducing stress, and how we can incorporate it into our daily routine to improve our overall well-being.
Understanding Mindfulness:
Mindfulness is being completely present and aware of ourselves and our surroundings while accepting our thoughts, sensations, and emotions without judgment. By becoming fully immersed in the present moment, we allow ourselves to experience our thoughts and emotions without getting caught up in them and going down a rabbit hole (I’m really good at rabbit holing). To practice mindfulness, you can start by being conscious of your breath, which is a great start to help you foster self-awareness.
Benefits of Mindfulness:
Mindfulness encourages us to focus on experiencing our present moment rather than ruminating on past events or worrying about the future. This shift in our mindset helps us reduce negative thought patterns and increase positive thoughts which lead to an elevated sense of well-being. Regular mindfulness practice has also been shown to improve our ability to cope with stressful situations, leading to an overall increase in resilience.
Incorporating Mindfulness into Your Routine:
To incorporate mindfulness into your daily routine, start by setting aside a few minutes every day to practice. You can begin with short and simple practices, such as mindful breathing, and gradually increase the duration over time. You can also incorporate mindfulness into your daily activities such as walking, eating, or even taking a shower, focusing your awareness on the present moment, taking note of your sensations and just being aware of them without judgment. You can also participate in group mindfulness activities, such as guided meditations or yoga classes. For a list of mindfulness exercises to get you started, check out this link right here.
Tips for Developing Mindfulness Practices:
Developing a consistent mindfulness practice can take time and patience, but here are several tips: Consider setting an achievable goal for your daily mindfulness practice and incorporate it into your routine at a regular time each day to create a habit. You may find guided mindfulness meditations via mobile apps to support your practice useful to get a good start and develop a baseline habitual practice. Finally, try to remain non-judgmental towards yourself, acknowledging that thoughts and distractions are part of the process. Simply return to your focus when you find your mind wandering.
Mindfulness as a Part of a Comprehensive Wellness Plan:
Implementing mindfulness as part of a comprehensive wellness strategy can be an effective way to manage stress, improve focus, and cultivate general well-being. Along with regular exercise, a balanced diet, and good sleep hygiene, mindfulness practice is an essential component of self-care. This practice, while reducing stress and boosting your sense of well-being over time, will also help you develop good health habits as the years advance and keep you grounded as you go from feeling like you are just juggling life to living life in a more present and grounded way.
Remember, Rome was not built in a day, and taking on a new habit or practice takes time. For me, it is a work in progress but one I enjoy immensely. Even after only a short time of practice, I notice changes in how much less rushed I feel, and how I suddenly find time to do things I enjoy doing but thought I was too busy. By being more present and aware, whatever task I put my mind to turns out better as I give it my full attention and enjoy the process of not just completing it, but simply doing it.
I wish you a mindful day and see you soon!
XOXO from Dr. Kat 😊
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