The Power of Mindfulness

by Eden Conroy, LPC

It often feels like there are so many things going on in our lives that we can barely keep up or find a moment of peace. This is where the practice of mindfulness can come in as it gives us the ability to reach a greater sense of calm amidst our busy lives.

What is mindfulness?

Mindfulness is the practice of being aware of the present moment, free of judgment. This can involve paying attention to what is happening in the moment and noticing your thoughts and feelings as they are. When you allow yourself to be curious of your surroundings and compassionate towards yourself, you can become fully present. 

What are the benefits of mindfulness? 

• Reduced stress and anxiety

  • Practicing mindfulness allows us to regulate our stress response and promote relaxation. Stress and anxiety may be fueled by rumination through worrying or overthinking; the practice of mindfulness interrupts this cycle to better manage our stress and anxiety.

• Improved mood

  • Mindfulness encourages us to pay attention to ourselves, allowing our thoughts and feelings to exist as they are. When we can become aware of these thoughts, without judging ourselves, we can improve our mood and our overall well-being.

• Self-awareness

  • When we are mindful, we are intentionally listening to our inner world. This can give us more opportunity to understand our thoughts and feelings and achieve a higher sense of self-awareness. A higher self-awareness can in turn support us in engaging in relationships and strengthening our compassion. 

• Stronger Emotional Regulation 

  • Mindfulness encourages us to notice our emotions as they arise. This allows us the space to better recognize and accept how our emotions are impacting us and respond to them in a productive rather than impulsive manner. 

Ways to practice mindfulness

1. Mindful Breathing

Mindful breathing exercises encourage you to focus on your breath and sensations. If your mind wanders, notice those thoughts or feelings, and gently return your focus to your breath. 

To practice mindful breathing, first find a comfortable, relaxed position, sitting or lying down. Close your eyes if you are comfortable doing so. Turn your attention towards your breath, noticing how your body moves with each breath. Regard any distractions, and gently encourage your mind to return to your breath. Continue this for several minutes. 

2. 5-4-3-2-1

One of my favorite mindful practices is the 5-4-3-2-1 grounding technique. In this technique, you utilize all 5 senses. First, you notice 5 things that you can see. You then notice 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This practice allows you to engage in your environment, utilize your senses, and become present in the current moment, supporting you in calming yourself.

3. Body scan

Body scan meditation is a mindfulness technique that works through scanning your whole body and its sensations. This can support us in grounding ourselves and promotes relaxation. 

To begin a body scan, sit or lie down in a comfortable position. Begin noticing sensations from the top of your body, starting with your scalp, forehead, and eyes. Gradually work your way down the rest of your body, through your arms, chest, abdomen, legs, and all the way to the tips of your toes. Regard the sensations and allow them to be present. Take a few grounding breaths to end your body scan. 

4. Incorporate mindfulness into any daily activity! 

Mindfulness can be done while performing many daily activities- brushing your teeth, eating your dinner, going on a walk around the neighborhood. 

Simply paying attention to your thoughts and sensations while you go about these daily activities, noticing your experiences without any judgment is practicing mindfulness! Too often are we caught up ruminating while we are brushing our teeth or going on walks. I challenge you to spend your next dinner or walk intentionally noticing things in the present moment as they are. 

Getting started with mindfulness can be intimidating. However, many of these activities can be done in just a couple of minutes. If useful, there are also many apps or online resources to help you get started. Take a look at Calm or Headspace for some guided meditation or relaxation techniques. 

Wrapping up

The practice of mindfulness can be rewarding as we attempt to navigate the ever evolving change and busy-ness of life. Try out one of the mindfulness techniques listed above. Taking just a couple minutes out of your day to be present can help you live with a greater sense of peace and purpose.