How making time for mindfulness can change your life for the better
16 June 2022
When was the last time you took a moment to step away from the stresses and strains of everyday life and focus on your own wellbeing and state of mind? It's not easy to find the time to be mindful when you're juggling work, family and friends - especially when your smartphone seems to be constantly pinging with reminders of obligations, invitations and commitments. But in a non-stop world, practising mindfulness has been shown to have numerous benefits, including reducing stress and improving sleep patterns. Here, we investigate the benefits of greater mindfulness and offer some tips on how to achieve it.
Did you know?
Mindfulness has been around for more than 2,500 years and has been used in psychological therapies since the 1970s. 1
What is mindfulness?
Mindfulness means focusing on being aware of what you're sensing and feeling in a particular moment, but without interpreting or judging those feelings and sensations.
In other words, it's about being fully present in the moment, whether that be a time you have set aside for meditation, a quick break at work or simply a few minutes looking out over a beautiful view.
You can incorporate pockets of mindfulness into your everyday life, for example by simply pausing to take a breath before answering the phone.
However, for most people, the easiest route to mindfulness is through meditation.
What is meditation?
Meditation is a practice that involves taking the time to concentrate on achieving mental clarity and emotional stability.
An important part of many religions, it can be done alone or as part of a group and is about learning to observe your thoughts and feelings without judgement, and by doing so to reach a deeper understanding of how your mind works.
Meditation to achieve mindfulness is often centred around your breathing or your physical sensations, such as the breeze on your face.
The aim is to combine concentration and awareness so you can banish your worries and concerns and appreciate a moment of inner calm.
What can mindfulness do for me?
Our brains spend a lot of time whirring about everything from our plans and to-do lists to the problems we are facing at any given time.
This constant stream of thoughts is draining and, if left unchecked, can also lead to health problems such as stress, insomnia and depression.
Introducing mindfulness into your life can help to avoid this by allowing you to develop a healthier sense of perspective, and experience thoughts and emotions with greater balance and acceptance.
It's a means of creating space in your life, which in turn can help you to make better choices and decisions for you and your loved ones.
The conditions practising mindfulness can help to control and contain include:
- Stress
- Anxiety
- Depression
- Insomnia
- High blood pressure
Research suggests that mindfulness can also have a positive impact on your:
- Attention span
- Focus
- Sleep patterns
- Job performance
- Diabetes symptoms
Fact or fiction? Mindfulness means emptying your head
Fiction. Mindfulness is about giving your mind a break by concentrating on experiencing your naturally occurring thoughts, feelings and sensations without judging them.
How can I achieve mindfulness?
There are lots of ways to start your journey towards greater mindfulness. Here are some ideas for beginners.
Focus on your breathing: If you're having negative thoughts or feeling stressed or anxious, find somewhere quiet where you can sit down, take a deep breath and close your eyes. Focusing on your breath as it moves in and out of your body for even just one minute can help to improve your mental clarity.
Walk your way to calm: Find a quiet place where you have the space to walk for a few metres and walk slowly up and down, focusing your attention on the experience of putting one foot in front of the other. Try to clear your mind of everything except the sensations of walking, such as the feeling of your feet on the ground and the subtle movements required to maintain your balance.
Try body scan meditation: Lie on your back with your legs out straight and your arms at your sides, with the palms facing up. Focus your attention slowly and deliberately on each part of your body from the bottom (your toes) to the top (your head) or vice versa.
Pay attention to your environment: Try to experience your environment with all your senses - touch, sound, sight, smell and taste. If, for example, you're eating an ice cream, take the time to smell it as well as taste it, and focus on how the experience of eating it makes you feel. Finding joy in simple pleasures is very mindful!
Did you know?
One of the most famous poems in the English language is about mindfulness. There was no social media, email or WhatsApp, when WH Davies wrote the poem "Leisure" in 1911. Yet even then, he felt people were rushing through life, forgetting to stop and enjoy the moment from time to time: "What life is this if, full of care, we have no time to stand and stare…"
Top tips for becoming more mindful
Meditation is not for everyone. But the good news is that you don’t have to become a yogi or spend lots of time you don't have trying to find inner peace to be more mindful.
Simply incorporating mindfulness into everyday activities and chores can make a big difference. So why not try being more mindful while you are:
Brushing your teeth: Feel your feet on the floor, the brush in your hand, and your arm moving up and down.
Doing laundry: Pay attention to the smell of the clean clothes and the feel of the fabric. Count your breaths as you fold the laundry.
Exercising: Focus on your breathing and how the movements make you feel.
Getting the kids to bed: Relax and enjoy this moment with your children. Listen more than you talk and savour any snuggles rather than worrying about what else you need to do.