Do you ever find that you’re going through the motions of life without fully being present in the moment? How many times have you driven somewhere only to forget the entire trip completely or eaten a meal without remembering how it tasted? How often do you sit and take in the sights and sounds around you without letting the noise of life cloud your thoughts? Considering the chaos of life, it is understandable that many of us can relate to these situations. Making a decision to be present in the moment is not always an easy feat, yet it is something that can be developed through the practice of mindfulness.
Mindfulness is intentionally living with awareness in the present without rejecting, avoiding, or judging the moment. All too often, we tend to worry about past events or stress about planning for the future that we lose sight of the fact that life is only ever truly lived in the present. Deciding to experience the present is choosing to live with your eyes wide open.
Mindfulness is believed to have many benefits on emotional and physical health. Therefore, it is becoming widely practiced in various settings such as schools, organized activities, and businesses. Being mindful can help to relieve stress, lower blood pressure, improve sleep and concentration, and alleviate physical pain. Additionally, mindfulness has been used to treat depression, anxiety, addiction, and eating disorders. In fact, mindfulness is so beneficial that it is one of the four core skills taught in Dialectical Behavior Therapy (DBT).
The best part of practicing mindfulness is that it can be done anytime, anywhere, while literally doing anything. Your goal is to pay attention to the present moment. When you notice your mind begins to wander, acknowledge it without judgment and gently bring your attention back to the present. To help you get started, here are some ideas for how to practice mindfulness while doing the things you do each and every day.
- Washing the dishes – observe the temperature of the water, the smell of the soap, and the way the dishes feel in your hands
- Eating a meal – savoring each taste in your mouth, noticing the complexity of flavors, the texture, and smell of the food
- Going for a walk – noticing the sensation of walking while your feet hit the ground or the way your feet move up and down, see what happens if you move faster or if you slow your pace
- Watching the clouds – notice the shape and size of the clouds, how they drift by, imagine your thoughts are like the clouds letting them drift in and out of your mind
- Noticing your breath – notice what is happening in your body as you breathe, observe the movement of your stomach as it rises and falls with each breath
- Taking a shower – notice the temperature of the water, the steam as it drifts through the air, the feeling of the water and soap as it runs down your skin
Do I have your attention yet? Practicing mindfulness can turn even the most mundane, rote task into a completely new experience. You will begin to observe life happening in the present while temporarily suspending your worries and stressors.
It is important to remember that practicing mindfulness can be challenging at times, so please be patient with yourself. However, the benefits are amazing once you decide to live life with your eyes wide open.
Dr. Corrinne Kalafut is a licensed psychologist who specializes in cognitive-behavioral therapy and mindfulness-based approaches with children, adolescents, and adults.
