We can all relate to the sense of being on automatic pilot throughout the day. We get lost in our thoughts and inner experiences and go through the motions of our daily responsibilities and routines. Mindfulness is the opposite of this automatic pilot mode in which we often find ourselves. Mindfulness is a way of paying attention without judgement and on purpose. It is bringing your attention to something with focus and then when you are distracted as you inevitably will be, noticing that this has happened and gently bringing your attention back to your focus i.e. the breath, sounds.
Research has shown Mindfulness to be helpful in reducing stress, anxiety and depression symptoms. It is believed that the benefits come from being able to turn the volume down and reduce the impact of the body’s stress response. Mindfulness research has shown to improve focus, psychological flexibility, well-being and there has also been research that shows physical benefits.
There are many myths around mindfulness. Some common ones are below:
- That mindfulness requires us to clear our minds of thoughts and/or only have positive thoughts.
- That we must sit in a quiet room, be still and crossed legged.
- That mindfulness leaves you relaxed and with a sense of peace all the time.
Let’s explore these myths a little more.
Mindfulness is about being able to make some room for our thoughts and feelings to be as they are. Not to fix or solve them, to allow them to be as much as we gently and compassionately can. During a mindfulness practise the aim is to focus on one thing at a time i.e. the breath and when we become distracted to gently and compassionately notice what it was that distracted us, and then bring our focus back.
Mindfulness can be practised sitting, lying down, at a park, on a walk. Any position or place is fine, try them out and see what suits you the most.
A nice side effect of mindfulness is that sometimes this can result in a peaceful feeling. Although sometimes this won’t be the case. The idea of mindfulness is to bring attention to, to build our capacity to focus and to bring ourselves to the present moment. Relaxation is not the aim or end goal of mindfulness.
Mindfulness is a skill like any other skill, like playing guitar, learning to swim it takes practise and concerted effort. One way of learning this skill is through a mindfulness meditation practice. There are many online guided mindfulness processes that can teach basic mindfulness skills.
How to find a rhythm of mindfulness practice:
- Make a SMART goal – Specific, Measurable, Achievable, Realistic and Time framed. Ideally setting this goal this will help you outline how you want your mindfulness practice to fit into your life.
- Review why it is important to you and use this as your anchor or compass for when you get stuck with your practice.
- Pick a time to start and commit to it.
- Be kind to yourself, sometimes you will practice and sometimes you won’t. You will find a rhythm with consistent effort.
If you are experiencing mental health difficulties it is recommended that you seek support from a skilled professional to support you with exploring mindfulness and how this fits into a treatment plan or therapy.
