Between busy schedules and the end of the school year, it can be difficult to slow down and take time for yourself.
The chaos and stress of everyday life can keep you from being present in your own body, especially if you haven’t mastered the skills to pause and anchor yourself in the current moment.
May is Mental Health Awareness Month and Dora Kamau, lead mindfulness teacher at Headspace, stopped by Studio 1A to break down the difference between mindfulness and meditation.
Kamau shared a few small changes and techniques that can make a big difference in your mental wellbeing.
What Is Mindfulness?
Mindfulness is the basic human ability to be fully present.
“It’s just a different way of paying attention to yourself, to others and the world around you,” Kamau said.
With busy schedules, taking care of loved ones and life or work responsibilities, it can be easy to miss out on what you’re doing or how you’re feeling.
“There’s a whole world of mindfulness to explore,” Kamau explained. “You can be thoughtful as you’re eating, drinking, talking, texting and even commuting.”
Mindfulness is about the ability to pay attention in the present moment. It’s not about removing yourself or disconnecting from the world around you.
What Are the Benefits of Mindfulness?
Mindfulness teaches us to be more present, which can help with managing and relieve stress, better sleep and improving relationships with others.
Here are three easy exercises to become more grounded and present in the current moment:
Exercise 1: Mindful Walking
Start this practice by walking by yourself. This exercise involves giving your undivided attention to your body, surroundings and environment. It’s all about paying close attention to how your body feels as you move.
Leave the headphones at home, put away your phone and try to pay full attention to your environment. Avoiding distractions is key to this exercise.
Thinking about these questions while walking:
What do you see, hear and smell? What does the air feel like?
How does your body feel as you walk? Do you feel any physical tension?
What is your rhythm? Try to synchronize your steps with your breath.
This is a great method for beginners since it is all about connecting your surroundings to your body and mind.
“For beginners, it is often easier to practice mindfulness through movement rather than by sitting alone in silence,” Kamau said.
Exercise 2: Thoughtful Breathing
This practice focuses your entire attention on your breath. To begin, don’t change your breathing at all; instead, try to become aware of how you are breathing.
“If your breath is short and shallow, it can signal that you might be anxious or tense,” Kamau explained. “If your breath is slowed down and steady, it shows that you’re feeling connected and safe.”
Next, focus on deepening your breath to use it as an anchor.
You can do this exercise before bedtime, at the start of your day or whenever works best. The key is making it work for you.
Exercise 3: STOP Method
The STOP acronym is a popular mindfulness tool used to pause and center yourself in the moment. This method can help change how you react to stressful situations or manage a problem.
Stop is the first step in beginning this exercise. Pause exactly where you are and take a moment to step back to analyze the situation and environment.
Take a breath. Slow down and take a couple of intentional deep breaths to center yourself. Breathing helps connect your mind to your body and can quickly alter your emotional state and physical well-being.
Observe what is happening inside your mind and body. What do you notice? How do you feel? Pay attention to your environment and everything that is going on around you. Slow down and take note of your external factors as well.
Proceed is the step that concludes this exercise. Continue with your day and make a conscious choice to move forward. Rather than simply reacting, use this attention to mind and body to affirm and shape the situation.
This article was originally published on TODAY.com
