Toolbox
Mindfulness
Do you find you are running on autopilot? Do you find yourself rushing from one thing to the next? Is this causing stress?
Mindfulness is the practice of gently bringing our attention to the present moment—to what is happening right now. How are you feeling? How are you breathing? What are you noticing?
So often we go through regular motions without even being present or aware. Sometimes we’re driving and don’t even remember the drive. Sometimes we are focussed on worries or ruminations about the past or future. In these states, our attention has been taken elsewhere and we’re not really taking in what’s around us.
We can miss important things people say to us. We may have less mental energy available for the things that matter to us. We can also miss moments that bring meaning, enjoyment and connection.
When we gently bring our attention back to the present, it can help settle a busy mind and remind us that we are here, in this moment.
Here are some simple ways to practise mindfulness and gently train your attention to return to the present moment.
Notice your body
-
Feel the sun on your face in the morning.
-
Notice the water on your skin in the shower.
-
Feel your breath moving in and out of your body.
-
Notice any feelings you are having.
Notice the world around you
-
Look at the green trees.
-
Notice the scent of flowers.
-
Listen to birds chattering.
-
Enjoy the flavours of your food.
-
Enjoy patting an animal.
Be present in everyday activities
-
Practise mindful driving by noticing what you see, hear and feel as you drive.
-
Bring your attention to something around you when your mind is busy.
-
Give yourself enough space so you don't have to rush.
Be present with other people
-
Pause before answering someone.
-
Listen to others with curiosity, without planning what you will say next.
Mindfulness doesn't require extra time in your day. It is about bringing your attention to the moments that are already there.
Mindfulness isn't about trying to stop your thoughts. It's about noticing them with kindness and gently bringing your attention back to the present whenever your mind wanders.
Mindfulness won't stop difficult thoughts or emotions from arising, but it can help us notice them without becoming caught up in them. Over time, many people find that this creates greater calm, awareness and a stronger sense of connection to the present moment.
What is one thing you can notice right now that you might have missed if you were rushing?
