A Natural First Aid Kit for Emotional Discomfort
A great way to progress your ability to cope with negative feelings, unwanted thoughts, panic, anxiety, and stressful situations is the practice of mindfulness.
Making mindfulness a daily practice can help turn down the noise in your mind by bringing you to the here and now (being present) instead of dwelling in the past or the future, leading to a happier, calmer, more relaxed you.
If you are like most people, mediation conjures up images of swamis, yogis, and monks and terms such as Ashram, Buddha, and Chakras.
You don’t have to get caught up in these exotic terms to enjoy the benefits.
Jon Kabat-Zinn, founding director of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care and Society at the University of Massachusetts Medical School defines Mindfulness as;
“Paying attention in a particular way; on purpose and non-judgmentally, to the unfolding of experience moment to moment”
Simply put, Mindfulness is observing or being aware of what is here now.
Right now, there are things that are happening in you and around you that you are not even aware of.
Let’s do a little exercise together.
Close your eyes.
And just listen.
What do you hear?
Again, close your eyes and turn your attention to your body.
What do you feel?
If you didn’t purposely turn your attention to the sounds and feelings, you wouldn’t notice they are here.
These sounds and feelings are happening now, in the present.
By bringing your attention or awareness to these things, you are in the present moment.
In a nutshell, this is called Mindfulness.
The essence of tuning in to what’s in you and around you.
Mindfulness is a tool that’s always available to you, no matter where you are.
What’s more, it costs next to nothing, it’s non-invasive and not poisonous, can be practiced anywhere.
How to Get Started
Mindful meditation practice can involve various elements that bring you to the present moment.
Breath – We take between 17,000 and 23,000 breaths a day that we never notice.
The foundation of mindful meditation is focusing your attention on your breathing.
Your breath is the anchor that grounds you to the present moment.
Bringing consciousness or awareness to your breathing helps you relax by reducing your heart rate and calming your nervous system.
Scanning – Another component of mindfulness meditation is scanning.
When you do a scan, you are placing your attention to physical sensations, thoughts, and emotions.
Sounds – Any sounds that you hear or even silence can be the object of your focus.
Everyday Tasks – How many times do you find your mind wandering when you are working or doing a task.
Giving your full attention to whatever, you are doing keeps you in the moment, relieves distress, and brings pleasure back into your life.
Cara Bradley explores how we can use our breath and body to cultivate “mental fitness,” clarity, and calm.