Now that we have all been quarantined to our homes for about 8 weeks and we are all loosing our minds, it is the perfect time to expand your mindfulness practice.
As defined by Jon Kaba-Zinn, “mindfulness means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.” Research suggests that mindfulness practice can reduce stress and improve self-confidence, relationships with others, attention, optimism, and self-esteem (Fisher, 2006; Schonert-Reichl& Lawlor, 2010). I have seen first hand from clients in my Raleigh, Wake Forest and Rolesville counseling practices, and from my own experience, that having a sound mindfulness practice can help increase emotional regulation, decrease symptoms of anxiety, improve quality of sleep, and improve overall happiness.
So how do you practice?
Simple. You set aside time every day to devote your attention to practicing. Here are a few helpful tips:
1- Download a mindfulness app and use it once a day. Choose a time that works for you (i.e., just after breakfast), and stick to that time. Klenex and Calm are currently offering 100 days of free use of the calm app. Go to www.calm.com/klenex. Headspace and 10 Percent happier are apps I have heard good things about as well.
2- Practice yoga or mindful movement. Try Yoga by Adrianne on you-tube. So many yoga studios are offering online classes now. It’s the perfect time to try out new classes.
3- Work to be present with the things you are doing. If you are having a phone call with your boss. Practice listening and responding in the present moment. As your thoughts try to pull you in other places, recognize them, and draw your awareness back into the present.
4- Notice the 5 senses. What do you hear, smell, taste, feel, or smell in this moment? Engaging the senses draws us into the present moment and out of our thinking minds. Pay attention to your senses, and in turn soften the thoughts in your mind.
5- Sit still. Go outside, be still, and notice the sights and sounds that surround you. Look at the colors of the trees and flowers around you. Listen to the wind, birds, cars, and people. Smell the flowers. Sit still and let the joy of the present moment fill you up.
6- Focus on your breath. Pause and take 5 deep breaths, noticing the breath as it travels from the nose deep into the belly. Breath in peace, calm, and strength. As you breath out, let go of stress, anxiety and worry.
No matter what you do, do not be so hard on yourself! New habits are not easy to form and old habits are not easy to break. Keep practicing and it will become more natural over time.
“The present moment is filled with joy and happiness. If you are attentive, you will see it.” -Thich Nhat Hanh
If you would like to meet with a counselor to learn more ways improve your mindfulness practice, please reach out to our Raleigh, Wake Forest, or Rolesville offices at (919)556-6501. Each of our therapists are offering teletherapy and are committed to helping individuals, couples, families, children, teens and adults to lead happier, healthier lives.