Mindfulness
Mindfulness can help you feel more present and in control, even on tough days. This page will guide you through simple techniques to calm your mind, reduce stress, and focus on the moment. Whether you’re just starting or need extra support, we’re here to help you make mindfulness a part of your routine.
What is mindfulness?
Mindfulness is the state of being fully engaged in the present. Practicing mindfulness allows us to reconnect with our bodies and become fully aware of the sensations we are experiencing. This makes us more aware of our thoughts and feelings, and helps us to not feel overwhelmed by them.
The best thing about mindfulness is that it is something everybody is able to learn. You don’t need to change to become more mindful; you just need to learn how to practise mindfulness.
Make sure it is mindfulness that you are practising, not mindlessness. Mindlessness involves ignoring negative thoughts or creating false memories.
Mindfulness doesn’t always work and it’s not always easy to get used to. Try not to worry if it isn’t working for you to begin with. Try again on a different day. As with many things, mindfulness takes practice and persistence is key.
Mindfulness seemed weird at first, but it’s helped me feel less overwhelmed. Taking a few minutes to breathe and focus makes it easier to handle stressful days.
How can being mindful help me?
Being mindful has many physical and mental benefits that can improve your wellbeing.
Physically, practising mindfulness can improve your sleep, lower blood pressure, and reduce chronic pain.
Mindfulness can also help to lower feelings of stress and anxiety. By focusing on the present, you will be less worried about the future or preoccupied with the past. As a result, you may feel calmer, which can help you to improve your focus in school, college or at work.
As well as helping you to better understand yourself, mindfulness can improve your ability to empathise and communicate with those around you. This can have a positive impact on your relationships with friends, family and colleagues.
How can I practice mindfulness?
There are many steps you can take to start practising mindfulness. Not all of them may be for you, but trying even just one of these
ideas could help you to become more mindful.
Practice meditation
Meditation can be very beneficial for your mental health and general wellbeing. When you practise meditation, a process called neuroplasticity causes the shape of the brain to change. This has been scientifically proven to boost positive thoughts and emotions.
Breathing exercises
Some breathing exercises include deep belly breathing, alternative nostril breathing and humming breathing. You can start by spending just 5 minutes on a breathing exercise as a part of calming yourself and becoming mindful.
Mindfulness-Based Cognitive Therapy
If you find that mindfulness is difficult for you to achieve alone, you can take part in MBCT, which combines Cognitive Behavioural Therapy and mindfulness practices in a group setting.
Exercise and Nature
Mindfulness doesn’t just have to occur in set practices. By taking part in gentle exercise such as yoga or going for a walk, you can become more mindful.
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Practicing mindfulness has helped me stay calm when my thoughts start racing. It’s like giving my brain a break, and it makes everything feel a little more manageable.
I think I might need some help... what do I do?
Mindfulness isn’t always as easy as it sounds. If you are trying mindfulness and you find that it really isn’t helping you, or you’re struggling, there are plenty of people you can talk to in order to get support.
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How do you meditate?
Meditation can be highly beneficial, but often people don’t know where to start. Here are some tips that might help you:
- Make a commitment to yourself to make meditation part of your day. Find the best time to add meditation to your daily routine, such as in the morning or before going to sleep.
- Create an environment that is free from distractions. Find a quiet spot where you can relax. Try to avoid places with noise, bright lights or clutter, and consider adding to the atmosphere by lighting candles or playing gentle music.
- Find a meditation posture that works for you. You can do this by taking a solid seat, straightening your upper body and allowing your chin and gaze to drop.
- During meditation, become aware of the sensations your body is feeling and the sensory stimulations around you. As you notice your thoughts and emotions, accept them and then let them go.
- Keep practiCing! Eventually you will be able to incorporate the mindfulness you achieve through meditation into other parts of your day.