If you feel like you can’t help but react when something upsets you, or if you find yourself going over and over things in your head, then you might have wished you had a bit more control over your mind. Perhaps wished for more stillness or calm in your mind. What you’re dreaming of here is mindfulness
What is mindfulness?
Mindfulness is the practice of being in the present moment and observing things without judgement. It is
Its use dates back a long time and some cultures and traditions have been practising forms of mindfulness for centuries.
It can be used to foster a sense of wellbeing by allowing you to choose which of your thoughts you want to keep and which you what to let go of.
It is backed up by science and is recommended by the NHS.
How can you learn mindfulness?
Being able to stay in the present moment and to observe your thoughts as they come up can be learnt with short, regular practices. It helps to practice the skills regularly on purpose, rather than waiting till the moment you feel you need it, as you are likely to need it in moments of stress or discomfort when it’s much harder to take new things on board.
A regular practice activity might include noticing your breath or the feelings in different parts of your body. Or to spend time noticing the intricate details of something, like a flower or a pattern.
To get you started, try this 5 minute mindfulness exercise (video)
Or this 7 minute body scan (video)
Doing a mindfulness exercise each day can help build your ability to notice, observe and choose if or how you want to react.
You can begin with just a few minutes and slowly build up to longer sessions where you might practice for thirty minutes or even an hour if you wish.
How would I use it in my life?
Once you’ve developed some mindfulness kills you’ll often start to notice yourself using it in everyday life. A self-critical thought like “I never get anything right” might pop into your head, but you can then observe it and choose whether to take it on board. If a colleague says something frustrating you can notice and observe your anger rising and decide how you want to act next.
It can take some time before you are able to use these skills quickly in difficult situations. Be kind on yourself as you are learning, and remember that all the time you spend practicing helps to build this ability.
For more information about mindfulness, visit the NHS website
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