What is Mindfulness?
It’s a buzzword that you’ve probably heard a lot about in a wide variety of places. But what is it?
What is mindfulness in simple terms?
At its core, mindfulness is paying attention, on purpose, in a particular way. It’s noticing and becoming more aware. It’s observing and describing what is happening in your mind and body, as well as what is happening around you in your environment.
Think of mindfulness like turning the lights on in a dark room. The light (mindfulness) allows you to better see what is all happening so you can then decide what you want to do and how you’ll get there without tripping over something or stubbing your toe.
If you’re feeling anxious, or getting stuck in patterns of overthinking and perfectionism, mindfulness can help you to more clearly see those patterns. With the help of an online therapist for anxiety, you can learn ways to change those patterns and feel more peace of mind!
What are examples of not being mindful?
When we are quick to react to emotions in the heat of the moment, that is not mindful. When we say or do things we later regret, it often means mindfulness was not part of the process. When we’re quick to say yes to others without taking a moment to think about if we have the space/time/capacity for it, mindfulness isn’t there.
Why is mindfulness so difficult?
Mindfulness can be difficult at times because it does require time. Just like with most things, at the beginning when you’re just starting to practice, it takes longer than it does once you’ve been doing it for a while.
It also takes practice to learn the skills in practicing mindfulness, and the methods that work best for you! There are so many different ways, so it’s important to find the strategies that you like the best and work the best for you!
How do I practice mindfulness?
We can practice mindfulness many ways, but it helps to think about these core concepts:
Observing: Noticing things about your environment through your 5 senses. What do you see, hear, feel, smell, and taste? Also noticing what is happening inside of you? What thoughts or feelings are coming up? What bodily sensations are you experiencing? This skill is all about taking in information, not doing anything with it quite yet. Think of this like wordless watching.
Describing: After you observe, you can start to put words to what you noticed. Labeling a thought as a thought, a feeling as a feeling, and an action as an action. Try sticking just to the facts (who, what, where, and when), and recognizing feelings and opinions as feelings ad opinions.
Participating: Going with the flow, becoming one with what you’re doing. Similar to how a dancer keeps going even if they stumble during a performance, following your intuition to do what’s needed. It’s also helpful to note that when you’re stuck in your thoughts, you’re participating in your mind, but not participating in your external world.
Non-judgmentally: Focusing on just the facts, letting go of judgements about “good” and “bad” and noticing things for just as they are. For example if your initial thought on a sunny day is “it’s too bright out here”, a mindful and non-judgmental thought could be “I’m noticing the sun is shining today.” Or if you’re feeling worried about running late to a dinner party, you might think “oh no, they’re going to be so mad at me for being late”. A mindful and non-judgmental thought could be “I’m experiencing some thoughts about what others may think if I arrive late.”
One-mindfully: Our human brains are not good at multi-tasking, so one-mindfully means doing one thing at a time. If you’re folding towels, you can’t fold 3 towels all in the same second. You can only fold one at a time. Whatever you’re doing, do it all the way with all your attention!
Effectively: This is all about doing what works. Thinking about what is your goal and what is needed to meet that goal, even if it’s not the easiest thing. What are the steps you need to take to get what you want or need in the end?
How does mindfulness differ from meditation?
All meditation is mindfulness, but not all mindfulness is meditation.
Because mindfulness is just increasing awareness, we can be mindful when we’re doing so many different things and in different spaces. We can mindfully be going for a walk outside, listening to music, doing yoga, or even having a difficult conversation with another person, all while being mindful of what is going on in and around us.
Meditation on the other hand is a practice where we focus the mind on one particular thing. This could be focusing on your breath, repeating a mantra, visualizing a scene in your mind like in a guided imagery meditation, or just sitting in silence.
How do I know if I’m being mindful?
When you’re practicing mindfulness consistently, you’ll likely notice more awareness of your thoughts and feelings, and more ability to check in with those things before acting on decisions. You’ll notice more awareness of your wants and needs, and more ability to communicate those more clearly to those around you. You’ll notice more of the little things in the moment, and have the opportunity to feel more positive emotions from your experiences.
What to learn about how mindfulness can work for you?
Kimberleigh can help! To begin online therapy with Mindfully Balanced Therapy:
Schedule a consult call with Kimberleigh or fill out a contact form on our website.
Meet with Kimberleigh to talk about how mindfulness can help you get back in the driver’s seat of your life, and learn about how Mindfully Balanced Therapy can help you overcome overthinking.
Feel more present in your experiences, and learn ways you can “pay attention on purpose!”
