I don’t have time for Mindfulness!

I Don’t Have Time For Mindfulness!

Mindfulness has been a buzzword lately, and I sometimes talk to people who feel far too “busy” to give mindfulness a try. However, the benefits of mindfulness practices are too great for me to buy into this “too busy” business. I’m here to let you know that you DO have time for mindfulness in your life, and if you keep the practice going, you’ll understand the benefits all on your own.

The best place to start is to explain what mindfulness is and is not. Mindfulness is not new. Mindfulness is ancient. Mindfulness is not about stopping or controlling your thoughts in any way. Mindfulness does include a practice of noticing your thoughts, as they are, for what they are- thoughts; it’s not accepting all of your passing thoughts as factual or true. Mindfulness is not about re-hashing your past. Mindfulness does include a practice of noticing the sensations your body is experiencing or using your senses to tap into what’s around you, like nature. Mindfulness is not cookie cutter; there are more ways to incorporate mindfulness into your life than I can count. Mindfulness is not a quick cure. Mindfulness practiced regularly and in a way that works for you and your life, does impact how you feel, and how you think, and does impact how the messages in your brain fire, in a healthier way. Mindfulness is not helpful for only certain people. Mindfulness is for everyone!

Mindfulness can be incorporated into your life in numerous ways. The purpose of Mindfulness is a focus on the here and the now, for what it is, without judgement, and with compassion. If you’ve read any of my other blogs posts, you’ll notice that this general purpose of compassion and a non judgemental stance is weaved throughout all of my work. This is the case because it is highly effective when practiced regularly. Some people prefer formal meditation practices. Formal meditation practice is a form of Mindfulness, but Mindfulness certainly does not have to be practiced using formal meditation. Mindfulness can be practiced in the shower, on a walk, or while brushing your teeth. Even learning to intentionally mono-task is a form a mindfulness.

Keep your routine & give mindfulness a try! If you are just starting out with Mindfulness, or want to introduce it to your children, there are some practical ways you can start by simply using things you may already be doing. I will share some suggestions that you could use for yourself and some for your children.

Choose one or more of the senses (taste, smell, touch, sight, hear), and take 1-3 minutes to focus on one sense at a time, while doing one of the following:

• Brushing teeth
• Washing dishes
• Taking a shower
• Vacuuming
• Listening to music
• Baking/Cooking
• Folding laundry
• Painting
• Writing
• Looking out a window
• Drinking coffee/tea
• Eating yummy food
  

Make it kid friendly by trying one of these:

• Following a bubble with your eyes, noticing where it goes and how it flies, until it pops.
• Feel your belly fill-up like a balloon as you breathe in through your nose, and then feel your belly deflate like a balloon as you blow a bubble out into the air.
• Squeeze your toes tight for 10 seconds, then release your toes and notice if they feel different. Repeat this with other body parts, and notice how they feel more relaxed after being released from the squeeze.
• Open your hand and hold slime in it, without trying to control the slime, just let it drip off of your hand and watch curiously to see how it moves.
• Put kinetic sand in Tupperware, and move it around with your fingers. Notice how the sand feels in your hands.
• Choose a toy to drop in the bathtub while bathing, and watch the water closely, noticing the ripples. Focus on the water until you see no more water ripples in the bathtub.
• Choose a number and a color (5 and blue); look out the window and choose and observe the nature around your. Take your time as you scan across the scenery until you find the amount of things that are the color you chose (ex: 5 blue things outside of the window).

I hope you found these practical ways to practice mindfulness helpful. Give them a try or add your own ideas, and let me know what you think!

It’s March Mindfulness month here at Authentically Me Psychotherapy! Join in to learn how to incorporate mindfulness in your life in a way that works for you! If you are interested in exploring mindfulness and other methods to grow more deeply connected in your life with yourself and those you loved, e-mail mail@authenticallymepsychotherapy.com to connect with me.