Everyone worries and feels a little anxiety or depression from time to time, especially if going through a new change or a stressful event. For many of us, however, these feelings are a part of our everyday lives.
It is estimated that 47% of our thoughts are occupied by something other than our present moment (read the Harvard study here)
That’s almost half of all human thought spent contemplating the past and previous actions or anxiously worrying about the future! We may find ourselves dwelling on negative moments that can bring about unpleasant feelings of shame, remorse, guilt or depression. Or we think ahead about the future and experience feelings of anxiety, worry, and panic.
Are these two the regular states of thoughts in your life? Mindfulness can help bring you back to your present so you can enjoy every moment of your day and help reduce stress and anxiety.
I created this image to better illustrate this message
Mindfulness is the process of bringing your thoughts into the current moment so that you are fully present and aware of what is going on around you. It allows us to identify negative emotions and accept them instead of fighting them or trying to block them out. Those who practice mindfulness are better able to regulate their emotions.
Emotions are very subjective. It is the interpretation of our emotions that lead us to label certain ones as “good” or “bad”. If, for example, someone cuts us off on the freeway, we may experience a sudden surge of anger (a “bad” emotion) and react accordingly. By allowing ourselves to be mindful, we can cultivate compassion and approach any situation in a calmer, healthier way.
Your mind will adapt and react to whatever stimuli it gets. If you’ve spent your life worrying or focusing on your past, you may have developed feelings of anxiety that have increased over the years.
With practice, focusing on the present moment will mold your mind into a state of being that brings you peace and serenity. Suddenly, you will start noticing subtle beautiful details of life around you that will help guide you to a path of happiness.
To get a sense of how mindfulness works, try the following breathing exercise:
- Sit in a comfortable spot and close your eyes (mindfulness doesn’t have to be done sitting or with your eyes closed, but I find that this helps lessen distractions when first starting out)
- Breathe in through your nose and out through your mouth, and really think about the movement of your breath as you breathe in and out.
- If a thought comes to your mind, just let it go with your next breath and gently bring your focus back. Feel the coolness or warmness of the air. Focus on the way your chest rises and falls with each breath.
- Stay here for five to seven minutes (I find using a timer on your phone works well… make sure you select a gentle alarm sound!)
This is a good basic ground foundation of mindfulness meditation to practice on a regular (preferably daily) schedule. There are many more ways to practice mindfulness which we will go over next week, so make sure to sign up for our newsletter for the latest updates!