We all know that it’s important to eat well and exercise. But these are only two pieces of the wellness puzzle. When it comes to being healthy, how you treat your mind is just as important – if not moreso – as how you treat your body. One way to nourish your mind is practising mindfulness.
WHAT IS MINDFULNESS?
Put simply, mindfulness is any sort of practice that brings you into the present moment. Mindfulness isn’t about stopping your thoughts or even controlling them. The focus is to be aware of your thoughts, your feelings and what you’re experiencing. This can help you to be less reactive to situations and shift your perception.
Although mindfulness is a bit of a trend right now, it has been around for many thousands of years. Most ancient religions have some form of mindfulness practice as part of their rituals.
WHAT ARE THE BENEFITS OF MINDFULNESS?
It’s not surprising that mindfulness can have benefits for your mental wellbeing. But the benefits go much deeper than that. Research has shown that mindfulness in different forms can help with things such as:
✔️ Improving mental health
✔️ Alleviating depression and anxiety
✔️ Reducing stress hormone levels
✔️ Reducing inflammation
✔️ Encouraging optimism and a more positive outlook
✔️ Boosting self esteem
✔️ Improving concentration and focus
✔️ Improving sleep
✔️ Controlling pain
✔️ Reducing elevated blood pressure
These can then lead to other improvements in health. For example, reducing inflammation, blood pressure and stress hormones can reduce the risk of chronic diseases like heart disease and type 2 diabetes.
The best news is that you don’t need hours each day to practice mindfulness. Even 10 minutes each day can have significant impacts on your mental and physical wellbeing.
IS MEDITATION THE ONLY WAY TO PRACTICE MINDFULNESS?
Not at all! There are many different ways to practice mindfulness throughout the day. Meditation is just one well-known way.
Mindful eating is a great one to introduce, as we all need to eat! By being mindful about how you eat, you will enjoy meals more. But there are also some extra benefits as well, such as listening to your hunger and satiety cues.
Mindful walking can also be a good option for someone who is new to mindfulness. Go for a walk of about 10-15 minutes around your neighbourhood. Leave your phone at home if you can, or switch it to silent. Spend your walk observing everything around you – the sounds, the scents, the different colours and how your body feels as you move.
Mindfulness can even be introduced into everyday chores. Cooking or doing the dishes can feel very different if you choose to focus on what you are doing in that moment. Scent and taste can be a focus when you’re cooking. When you’re washing up, focus on how the water and bubbles feel on your skin.
If you do want to try meditation, there are many different types to try out. Many beginners will find it easiest to meditate with a guided meditation track, as it gives you something to focus your attention on. Apps like Smiling Mind and Headspace are designed for beginners, or you can use websites such as Meditation Oasis, which offers over 50 free guided meditations.
Want to learn more about mindfulness?
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