Article by Nishtha Tandon & Dr Amy Burton

In today’s incredibly fast-paced world we often find our minds wandering, overwhelmed by things happening around us and with access to constant distraction at our fingertips. Interestingly, recent research has revealed that our minds wander almost 50% of the time, which means that we are not actively engaged with the present moment for almost half our waking lives. This is precisely where mindfulness comes into play – consciously paying attention to the experiences of the present moment, and aiming for awareness without judgment. Mindfulness can be cultivated through various means. Here are some ideas to get you started:

  1. Mindful Breathing

Most people’s first experience with mindfulness is to focus on the breath, and this is for good reason: focusing on the breath is an easy and accessible way to get mindful and can be used anywhere that you need it. To try this, find a relaxed and comfortable position, ideally seated on a chair. Use breathing as the object of concentration. Deepening and slowing your breath, pay attention to the sensations your body, inhale slowly and then exhale. Redirect your attention back to breathing when you find your mind detouring and getting lost in thought. You can use counting to stay focussed or even use some guided relaxation scripts.

  1. Mindful Eating 

Many of us have established an “autopilot” relationship with mealtimes, often practicing “mindless” eating where we eat our meals and snacks without attuning to the food that we are eating. Sometimes we are multitasking (desk-lunch), distracting ourselves with our screens, or simply eating food as quickly as we can. Starting a practice of mindful eating can help change your relationship with food and your meals. To get mindful with your eating, start with something small (like a favourite snack), and eat it slowly paying close attention to the look, smell, taste, and texture of the food while you’re eating.

  1. Walking Meditation 

Think about the last time you were taking a stroll in your neighbourhood, in the hustle and bustle of the city or in the countryside alone. Remember what you were doing – were you on a phone call, scrolling through social media, listening to a podcast or lost in your thoughts? Walking meditation provides a great alternative if mindful breathing or mediation doesn’t work well for you. Try this technique by taking a dedicated 10-minute walk around your local area and remind yourself to actively tune into the present moment by observing what’s going around you, noticing sounds, colours, recognising familiar smells, contemplating movement and sensations. This handy strategy can be integrated into your daily routine by including it in your commute or by doing it as a break during the day.

  1. Body Scan 

Most of the time we respond to physical discomfort by distracting ourselves from the pain. By mentally scanning your body from head to toe, you allow yourself to become aware of the comfort and discomfort present in the body. You simply pay attention to the physical sensations like tightness, tension, coolness and warmth. Feel the weight of your body and become aware of the connection of your body to the outside world such as your feet on the ground of your back against the chair. Deliberately tense and then relax your facial muscles and become aware of your body as a whole. Pay attention to movements and sensations within the body.

  1. Mindful Activity 

Some simple strategies for practising mindfulness may include mindful colouring, engaging in craft projects, completing puzzles, practising yoga and even reciting positive affirmations. Mindful colouring is a form of self-expression where we draw our attention to the present activity. It has been shown to reduce stress, improve sleep, foster compassion and promote creativity. There is no right or wrong way to colour, all that is needed are some coloured pens or pencils and a colouring in design, your time and patience.

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Browse through these additional resources to help you navigate your way to mindfulness: