As life weighs on you and bogs you down, it can become challenging to stay focused and “in the present.” When you get stuck in a thought pattern of constantly worrying about what you must do next or how you might have mishandled something in the past, this will only invite more stress and anxiety into your life. As a result, you may more easily lose your patience, lash out at others, or act in ways you usually wouldn’t. At times like these, when you feel life is spiraling out of your control, it’s best to step back and take a breath. By introducing into your life strategies for practicing mindfulness, you can better manage your stress and anxiety while staying focused on the present. Allow Chapin & Russell Associates to explain more about mindfulness, how it can help, and what you can do to start practicing it yourself.
What is Mindfulness?
If you’ve never practiced mindfulness yourself, you’ve at least, very likely, heard of the term before. Mindfulness is the practice of being fully present in the moment. It is a way to slow down and pay attention to your thoughts, emotions, and surroundings. It’s not about ignoring or pushing away negative thoughts and feelings but instead acknowledging them and learning how to manage them healthily. By being more aware of yourself and what’s happening around you, you won’t be nearly as overwhelmed by every inconvenience, minor or otherwise.
How Can Mindfulness Help?
It’s easy to lose focus on what’s important, especially if stress or fatigue has caught up to you. Mindfulness plays a crucial role for those wishing to quiet their minds and stay on task. Through mindfulness, individuals can improve their memory, decrease stress, comfortably interact with others, and much more. Additional benefits of mindfulness include:
- Less Stress & Anxiety – Certain elements of mindfulness can address one’s stress and anxiety. Often, anxiety is borne from intrusive thoughts, worries and insecurities that disrupt your thinking. Being mindful helps you stay in the moment and separate what’s real from what’s perceived.
- Improved Focus & Concentration – Regular mindfulness exercises, such as meditation or deep breathing, condition the brain to return to the present moment and maintain awareness during tasks. This attentive observation strengthens the mental fortitude required for sustained focus, improving concentration.
- Enhanced Memory – One’s ability to take in and process new information can be hampered by the interference of prior knowledge that impacts the acquisition of new information, which is called proactive interference. Mindfulness counteracts proactive interference, helping you recall new information and differentiate from old.
- Increased Self-Awareness – There’s nothing more eye-opening than taking a moment to observe your own thoughts, behaviors and actions. Mindfulness allows individuals to look inward, helping identify potentially damaging behaviors and thought patterns.
- Greater Emotional Resilience – When life presents us with challenges, it’s easy to throw up our hands and say, “I give up!” Yet, thanks to practiced mindfulness, it’s easier to resist the feeling of giving up. By cultivating a mindful approach to life’s challenges, individuals build resilience and the ability to recover more quickly from setbacks.
How Can You Incorporate Mindfulness Into Your Life?
One of the best parts about mindfulness is the ease of its implementation. There are dozens of different practices and mindfulness techniques that can be done from the comfort of your home. Even more so, there are tons more activities that you wouldn’t even guess promote mindfulness! It’s about finding what you like best or what works best for you and incorporating it into your daily life. Here are a few things you can try to invite more mindfulness into your routine:
- Meditation – Meditation is one of the most popular ways to practice mindfulness. Dedicate a few minutes daily to sitting quietly, closing your eyes, and focusing on your breathing. Meditation helps clear your mind and bring greater awareness to your environment and the present moment without taking much time out of your day.
- Deep Breathing Exercises – Practice mindful breathing by inhaling slowly through your nose, holding your breath for a few seconds, and exhaling through your mouth. Deep breathing has been shown to help center one’s thoughts and calm nerves.
- Mindful Walks – Take a few minutes outside to walk around and pay close attention to your surroundings, the sensation of your feet on the ground, the sounds of wind and birds chirping, the smell of fresh air, etc. Doing so enhances your connection with your environment and promotes a sense of tranquility.
- Body Scan – Find a comfortable position and direct your attention to different parts of your body. Start from your toes and end at the top of your head, focusing on every aspect of your body and senses in between. This is called a body scan, and it helps you release tension and become more attuned to physical sensations.
- Journaling – Assign a time to write about your thoughts or experiences each day. Journaling can be a therapeutic way to express yourself, process your emotions, and reflect on the day’s events.
- Mindful Eating – Eat slowly and savor each bite, paying attention to your food’s flavors, textures, and aromas. This practice enhances your dining experience, cultivates gratitude for your meals, and helps you develop a healthier relationship with food.
- Pastimes – Outside of the standard mindfulness practices, plenty of unique pastimes instill mindfulness. Activities like gardening, painting, fishing, knitting, reading, swimming, listening to music, etc., are all examples of hobbies that help you practice mindfulness.
Learn More About Mindfulness with Chapin & Russell Associates
Rather than let stress and anxiety eat away at you, why not seek comfort through mindfulness? By practicing mindfulness, you can achieve a greater sense of calm, patience, and self-introspection. If you wish to learn more about mindfulness and how to incorporate it into your life, seek guidance from the Chapin & Russell Associates professionals. We supply general counseling services to residents in Peoria, Morton, Washington, and communities across Central Illinois.
