Research has shown many benefits of practicing mindfulness, regardless of good or bad times in people’s lives. It can reduce stress and anxiety that are associated with thinking about the future as well as reduce feelings of depression tied to the past. Mindfulness accomplishes these and many other positive outcomes by focusing on the here and now, by quieting the habitual thoughts in one’s mind and by allowing for clarity in thinking.
Barriers to Mindfulness
A good place to start practicing mindfulness is by becoming more aware of what gets in the way of this way of thinking. The bad news is there are lots of things that get in the way, but the good news is that once they are discovered, they can be overcome. Low energy, poor motivation and self-doubt can hinder one’s efforts to become a mindful thinker. Excessive worrying and obsessing about the past or future will also dampen one’s attempts. Depression, anxiety and addiction, too, can take away one’s ability to live in the here and now.
Practicing Mindfulness
Have you ever tried to not think about anything? How long did it work? Have you thought about how you think (positively, negatively) and have you thought about your thoughts (content and themes)? It is possible to become more fully aware of the present moment in a non-judgmental and complete way. You can develop a heightened awareness of sensory stimuli, like breathing, and being in the now.
Try This at Home or Your Office
Over the next 60 seconds do nothing but pay very close attention to your breathing. Keep your eyes open and continue to breathe normally. Just focus on breathing and if your mind wanders off, catch it and return its focus to your breathing. This is an easy way to begin practicing mindfulness through focused breathing.
Conscious Observation
Another quick exercise is to observe an object consciously, but not judgmentally. Pick up a water bottle, a flower, or a pen and hold it on your hands, paying attention only to the object and nothing else. Become fully absorbed by the object being held. Do not try to study it intellectually, but simply observe it for what it is. You should start to feel a heightened sense of “nowness” or being fully awake or present. This is an easy form of meditation and a good way to develop mindfulness.
Watch Your Thoughts
Sit back and relax. Watch the constant stream of thoughts that are passing through your mind. You are now becoming the watcher of the thinker. You can watch your thoughts and analyze how you think, what you think about, and why you may think in this way. As you watch your thoughts, your mind may become quiet and some thoughts may become less stressful or sad. This is another way to become a more mindful thinker.
Declutter Your Mind
Our minds are so full of useless chatter, noise and junk. We get stuck in thinking in habitual ways. Is the news good or bad? Will it rain or shine today and how will it affect my mood? Get rid of emotional baggage and other thoughts that do you no good can be removed from your mind. Ridding yourself of useless or damaging thoughts is a good thing and can relieve stress, anxiety and depression. It can also help to gain a better idea of what kind of thinker and person you are.
Some Tips on Mindfulness
You might want to set a goal to become mindful a few times a day. After a while, you may be able to integrate it in your daily life, including your career and family. Use mindfulness when you’re exercising or taking walks. What are you thinking about? How does your body feel? When a sad or painful thought creeps up, acknowledge it, allow it to pass, and return to positive thoughts. Try to remove labels from your mind like something is good or bad, right or wrong. Start thinking in terms of “it is what it is and nothing more”.
Final Thoughts on Using Mindfulness
In good times or in bad, the way we think greatly influences our emotions and physical health. We are what we think. If someone has mostly negative thoughts, are they not a negative person? If one thinks in mostly positive ways about life, the world, family and friends, aren’t they more likely to be a positive person? Learn more about mindfulness. Practice it. Become the watcher of your thoughts and watch your stress, anxiety and sadness melt away.