Living Each Day in a Mindful Way
Written by: Debbie Chamberlain
What is Mindfulness?
If you google mindfulness, many definitions will pop up. John Kabat Zin defines it as “an awareness that arises through paying attention, on purpose, in the present moment, non-judgementally in the service of self-understanding and wisdom.”
It has also been defined by www.mindful.org as “maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.
Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment.”
One of my favorites came from my 22-year-old son, Kesler. “Mindfulness means living in the moment, keeping things simple, and being nice to people.”
Now that we have the definition….let’s break it down and make meaning on how it can be incorporated into daily life. When I first heard the word mindfulness, I remember thinking, “That sounds about right, my mind is definitely FULL!” I spent so much time perseverating on the past, trying to predict the future, and when someone asked me to “be present in the moment” I really had no idea what they meant. Then, I was introduced to mindfulness and the journey to healing began.
It started with my breath. I learned how to become aware when strong feelings were rising and thoughts started flooding my mind. At first, it was only a minute or so, then as the days continued I found myself noticing it come more naturally and with ease.
Focusing on a longer exhale began to calm my nervous system and brought regulation and calm. This time focusing on the breath was intentional and with time it became one of my most valued mindful tools. I reminded myself to practice even when I wasn’t overwhelmed so that it became more automatic when stressful situations did arise. I practiced with the students in my classroom as well. Our mindful moments were an intricate part of our day and helped bring more focus and cultivated a thoughtful community in our classroom.
Benefits of Mindfulness
There are many benefits of mindfulness for individuals of all ages. Incorporating the tools of mindfulness can help cultivate an awareness of emotions and thoughts. Through the use of mindful tools, there is an opportunity to manage stress and anxiety, strengthen cognitive health, and foster connection and empathy for others. Also, by learning to develop strong compassion and grace for ourselves we are able to live in a space of giving the best versions of ourselves to the world.
Mindful Tools in Action
Breathing:
There are so many fun ways to incorporate breathing routines into your day. www.calm.com has a wonderful array of breathing meditations for individuals of all ages. www.gonoodle.com is a great resource for children!
Gratitude:
Practicing gratitude can help us stay in a state of hope and positivity. Find a fun journal, grab your favorite color pen and start drawing or writing about what brings you joy. If it’s a tough day, sometimes recognizing the little things can help; a beautiful sunset, a favorite song, a warm cup of coffee
Visualization:
We all have places that bring us calm and peace. By taking time to close our eyes and going there in our minds, we may come to a sense of calm. Drawing or painting an image of that space and hanging it up somewhere for you to enjoy can be another way to visit their event when you can’t be there in person.
Listen to Music:
Create a go-to playlist for different emotions that you feel. If you are needing some energy, have some upbeat songs ready to go! Have some more calming music for the times that you need more peace.
Go outside:
Being in nature may release serotonin in your system which helps us become more centered and in the moment! Go for a hike, walk barefoot in the grass, smell the flowers, stare at the clouds, put your hand on the trunk of a tree, feel the breeze, close your eyes and tilt your head toward the sun.
Reframe thinking:
Notice nonjudgmentally when thoughts become negative or if you are creating “what if” scenarios in your mind. Tell yourself that you are “creating a story”, flip the narrative and start telling yourself a good story!
Yoga:
Mindful movement helps to connect your mind and body. Even if it is only for a few minutes a day. Taking time to use your breath while stretching your body can build mobility and bring calm to your mind.