Mindfulness is an important skill for everyone to develop, especially for those who struggle with emotional turmoil and disturbing memories. Mindfulness can be a helpful way of managing worry and anxiety. The simple practice of mindfulness involves focusing on attending to your immediate environment. Mindfulness is observing or seeing one thing in the moment. It involves watching what is in front of you, what is under you, what is around you. Paying attention to your senses in this deliberate manner can quiet your nervous system and allow you to enter into a more relaxed state of being. Taking a deep breath and slowly inhaling and exhaling will deepen your experience.
Mindfulness can result in deepening your enjoyment of walking outside, observing a painting in a new way and smelling the air. If you find yourself drifting into a place that causes you anxiety just refocus your breathing and slowly calm your body.
Mindfulness is a technique you can talk about further with a counselor. There is also a meditation group that meets at MassArt in which mindfulness is taught.
Simple ways to practice mindfulness:
- When you get up in the morning, bring your attention to your breathing. Instead of letting your mind spin off into yesterday or today, take mindful breaths. Focus on your breathing, and sense the effects of breathing throughout your body.
- In the shower, notice how the water feels on your body.
- Take the opportunity of brushing your teeth to pay attention to all the sensations and tastes involved.
- On your way to work or school, pay attention to how you walk, drive, or ride the T. Take some deep breaths, relaxing throughout your body.
- When sitting at your desk or keyboard, become aware of the subtle-signs of physical tension and take a break to stretch or walk around.
- Use the repetitive events of the day–the ringing telephone, a knock on the door, getting food– as cues for mini-relaxation.
- As you go to sleep, let go of today and tomorrow, and take some slow, mindful breaths.