Reconnecting Our Minds and Bodies with Mindfulness Practices
There are times when almost all of us have felt disconnected from our own minds and bodies.
Our thoughts start running on their own, filling our heads with worries about past events or fears of what might come next.
These negative thoughts can become so overwhelming that they leave us feeling anxious and drained, both mentally and physically.
“Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or be overwhelmed by what’s going on around us.” (1)
Diana Winston, a well-known teacher and director of mindfulness at UCLA, and the author of “The Little Book of Being,” explains, “Many of us go through life on automatic pilot.”
Incorporating mindfulness practices into our daily lives can help us break free from this automatic pilot mode.
It allows us to reconnect with the present moment, appreciating where we are and what we’re doing without getting swept away by the chaos around us.
Check out these six mindfulness practices, to help you to cultivate mindfulness in your everyday life.
Embracing Mindfulness Practices
With most of our daily lives being so busy, it can be really easy to lose connection with the present moment.
Diana Winston suggests a simple method to regain this connection using the acronym “STOP“:
Stop
Take a breath
Observe
Proceed
First, just stop what you’re doing.
Take a slow, deep breath to clear your mind.
Then, carefully observe your current physical and mental state.
Winston points out, that focusing on what’s most noticeable in your surroundings can help anchor you in the now.
After this moment of awareness, you can move forward with what you were doing, but with a renewed sense of presence and awareness of your environment.
The Power of Meditation
Meditation is a technique where you use your mind and body to focus on the present.
It’s about being okay with your thoughts as they are, which can make it easier over time to handle them better. (2)
This practice can deepen your understanding of your own emotions, paving the way to a more serene state of mind.
For those new to this, starting can be as simple as checking out a basic guide, like a Meditation Guide for Beginners.
This can introduce you to the fundamentals of practicing meditation and help you begin your journey to mindfulness.
Benefits of Mindfulness Practices
According to several studies, practicing deep breathing regularly can significantly lower blood pressure and alleviate stress and anxiety (Russo et al., 2017; Zaccaro et al., 2018; Yau and Loke, 2021).
Here’s a simple way to start:
Close your eyes.
Take several large, deep breaths.
As you inhale, imagine the air is filled with peace and calmness. Feel it spread throughout your body.
As you exhale, picture the air taking away all your stress and tension.
Pair your breathing with calming thoughts. Say to yourself as you inhale, “I breathe in peace and calm.”
As you exhale, think, “I breathe out stress and tension.”
Continue this process for about 10 to 20 minutes. (3)
Taking Time to Slow Down
When life feels a bit too fast and you’re starting to feel overwhelmed, it’s important to slow down.
Take a moment to sit back and enjoy a cup of tea or your preferred drink.
Perhaps read a chapter of a book or watch an engaging video.
Paying mindful attention to what you’re doing can help you stay centred and stop feelings of chaos.
This deliberate focus is a key part of mindfulness practices, helping you maintain control over your actions and reactions.
The Healing Power of Nature
Taking time to be outdoors can greatly enhance your well-being.
Whether you decide to take a stroll through a forest, a walk along the beach or a simple quick trip around your neighbourhood, spending time in nature can help ground you in the present moment.
Engaging with the outdoors is a fundamental aspect of Mindfulness Practices, helping to refresh not just your mind but your body as well.
Stay Active and Stay Aware
Staying active is more than just good for your physical health, it helps you tune into your body’s feelings and sensations.
Whether it’s going for a walk, stretching, doing yoga, or biking, choose an activity you love.
Regular movement not only keeps you fit but also enhances your awareness of your physical self, connecting your mind and body in profound ways.
In Conclusion
By adopting the strategies discussed here, you can become more aware of your thoughts and how your body feels.
With consistent practice and a bit of patience, you can learn to accept your thoughts, which can help decrease anxiety and tiredness.
You’ll most likely notice that you feel less overwhelmed and more capable of handling stress.
Incorporating Mindfulness Practices into your daily routine sets you on the path towards an improved well-being and happiness.
“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.” ~ Buddha
References
(1) https://www.mindful.org/what-is-mindfulness/
(2) https://psychcentral.com/health/meditation-for-beginners#health-benefits
(3) https://www.webmd.com/balance/stress-management/stress-relief-breathing-techniques
