How to be mindful in these overwhelming and uncertain times
Mindfulness is the concept of remaining in the moment and being aware of everything, while also not being overwhelmed by what is happening around us and our emotional responses to it. It is something we naturally do, but as we get more involved in professional life and progress, we can have a way of forgetting. Be Here Now, is a similar concept, popular in the 1960s and 70s. While we do possess the natural ability to be mindful, with daily practice we can access it more easily and also learn how to realize when we are losing sight of what is actually happening in front of us. If this isn't reason enough to practice mindfulness, there is also research that suggests that mindfulness creates new pathways in the brain. With these new pathways the brain functions better and also can keep the mind sharp as we age. So how do we practice mindfulness? Here are 5 easy steps to get you started! All you need is 15 minutes to yourself a day.
1- Create the Time
Without setting aside time in your day, you will likely never find the time to practice mindfulness. Give yourself 15 minutes everyday. This time can be extended with practice and need. Set an alarm for the 15 minutes so you will not have to worry about staying too long and missing an important meeting or to wake you up should you fall asleep in your practice. Choose an alarm tone that isn't too jarring.
2- Let the Thoughts Flow
Now that you are in your spot with your timer set for 15 minutes, let your mind open and observe what is around you and what you are feeling at this exact moment. Frustration, appreciation, love, remorse, all feelings are valid and important to acknowledge. Let yourself feel these emotions without judgment. Picture your thoughts floating down a stream and take a moment to scoop each one out of the stream and acknowledge the feeling. When you feel ready, release the thought back into the stream and let it float away from view.
3- Judgment Will Come Anyways
Despite best intentions, you will still feel judgment. Judgment of yourself and others and the emotions you are experiencing. Do not get hung up in these feelings. Forgive yourself and let these emotions pass away. Bring yourself back to the moment. If judgments and anger continue to surface, take time to realize why you are feeling this way. What has happened to make you feel so hurt? Try to avoid passing blame but instead focus on why you feel this way. Mindfulness is not problem solving. We are not trying to find a solution right now, we are just identifying the feeling and the source.
4- Focus on an Object
If you are struggling with how to explore your thoughts and emotions use an object as a center of focus. It can be an everyday object, a flower or piece of paper, even a pillow. Stare at the object and find the intricacies in its physical shape and colors. How does it feel in your hand? What is the texture, the weight, the size? Does the object comfort you? Does this object evoke any other emotion in you? Does it remind you of something you felt that day? Observe this feeling and let it flow to the next feeling, using the object as your grounding. If you find yourself too lost in thought, bring yourself back to the object.
5- Be Patient and Kind
Like yoga, mindfulness is a practice. We are not perfecting anything nor is that the goal. This is not a goal oriented exercise but a practice to be present. It will not be easy at first. You may not even make it to 15 minutes. This is ok, the time slot is arbitrary. There isn't something magical that occurs in 15 minutes, it simply a time to set aside. With practice you may find you go beyond 15 minutes or perhaps not. Practice is simply practice. Be kind and free of judgment with yourself first.
Try to practice mindfulness daily. If you enjoy journaling, you can keep a chronicle of your findings, but this is not necessary. This should not feel like a task or work but simply something you can access. You want to be able to access this part of your mind throughout the day. Note this is only one way to practice mindfulness and is not the only way. Mindfulness can simply be taking a deep breathe and centering before you answer a phone call or enter a meeting. It can also be a scan of your body, acknowledging how your body is feeling that day. When in doubt or feeling lost or anxious a few deep breaths can be enough to remind your body to be in the present.
Have you practiced mindfulness before? Did it help you? Did you find it frustrating? If you have any comments or questions, please reach out to us at info@bullionite.com