Mindfulness: Creating Your Corner of Calm

Did you know that the average person has between 12,000 to 60,000 thoughts per day and that most are negative and repetitive? Thoughts that drag us back into the past or thrust us right into the future. All this internal noise and motion can leave us feeling exhausted and stuck. On top of that, life has become more pressured and stressful for many, and technology has made it even harder to find the off switch. What if there were a way to manage those thoughts and distractions so that we could be less bogged down and more focused and worry-free? Imagine if we could train our minds to be our allies instead of that obstacle to getting stuff done. That power and possibility, indeed, lie within us.

You may have heard of mindfulness but are dubious about the concept. You may be intrigued but cannot envisage being still or silent. Or like many others, you may have dabbled here and there but ultimately struggled to find the time and maintain the habit. It can feel intimidating, even fearful for some to know where to start or what to do. The good news is the more you practice, the easier it gets, and the benefits accumulate. Just as you can build your muscles in a gym, you can train your mindfulness muscle. And it’s high time we approach mental fitness the same way we do our physical health.

So, if you’re seeking a greater sense of inner calm and a way to live more fully and consciously, then mindfulness may be just the practice you need. In this blog, we’ll explore the power of mindfulness and share practical tips and techniques that you can incorporate into your daily routine. So, let’s take a deep breath, let go of any distractions, and begin our journey towards greater mindfulness.

What is Mindfulness?

It is a scientifically backed practice that originated in Buddhist philosophy over 2500 years ago and was popularized in the West by U.S. Professor Jon Kabat-Zinn as a treatment for stress. Everyone can benefit from the positive and calming effects of mindfulness, not just those with mental health concerns. It is a state of awareness that comes from purposefully paying attention to our thoughts in the present moment without judgement. It’s about being curious and is the antithesis of being on autopilot. When we’re mindful, we engage our senses deliberately and we take in things we can see, smell, hear, touch, and taste.

What are the benefits of Mindfulness?

• Mindfulness can reduce anxiety and depression
• Mindfulness can be used to manage stress
• Mindfulness can improve learning and memory
• Mindfulness can improve decision making
• Mindfulness can boost creativity and problem-solving
• Mindfulness can improve our ability to focus
• Mindfulness can help to regulate our emotions
• Mindfulness can improve our relationships
• Mindfulness can help us let go of automatic negative thoughts
• Mindfulness can increase self-acceptance

Practices to assist mental decluttering and induce a sense of calm

These relaxation exercises can be practised independently anywhere and anytime you can spare 5-10 minutes. Some will resonate more than others so do experiment and find what suits you best. The positive effects can be felt instantly, and the ease of practice and benefits increase with frequency and consistency of practice. So, what are you waiting for?

Meditation

This practice takes the form of a voice guiding you through meditation or listening to a backdrop of soundscapes, white noise, or healing music to relax your mind and senses. The practice of stillness allows you to gain inner peace, break the cycle of reactivity and enhance your overall well-being. Meditation can be performed seated, on the floor or a chair, or even lying down. Once you have found your quiet spot and sorted out your posture, you can choose an anchor such as your feet on the floor, hands on your lap, sounds, or your breath. Some may prefer to keep their eyes open and have a visual focal point such as a candle. There is a plethora of tools now available to assist you given the surge in popularity of this practice. Similarly, there has been an explosion of well-being apps in recent years. Apps such as Calm, Headspace, and Insight Timer can help you cultivate a daily practice. The latter app is a favourite of mine in connecting you with thousands of teachers that cater to different tastes. The YouTube channel, Great Meditation, is another great resource with simple accessible meditations where you can select a male or female voice according to your preference.

Breathing Exercises

One of the most common mindfulness practices, this technique involves controlled breathing that helps to release any stress and tension, calm your mind, and aid emotional regulation. Also known as Diaphragmatic or Abdominal Breathing. Once you are seated comfortably, you can lower your gaze or close your eyes. Bring your awareness to the breath as you inhale through your nose and exhale out through your mouth. You can place your hand on your belly to check it is being engaged - it should rise as you inhale. It helps to visualize any tension leaving the body as you breathe out. This practice may be better suited to those who are not so keen on guided meditations. Breathwrk is a popular app that is focused purely on breathing exercises.

Informal Mindfulness Exercises

An informal approach that adopts the core principles of mindfulness meditation and one that can be easily integrated into your everyday activities. In essence, the objective is to bring your thoughts to the present moment and focus on a chosen stimulus whilst connecting with your senses.

1. Select an activity that forms part of your daily routine such as brushing your teeth, having a shower, cooking, eating or walking.
2. Focus on the sensory experience of your actions through movement, taste, touch, smell, sight, and sound.
3. For example, as you brush your teeth, take note of the sound as the brush hits your teeth, the feel and temperature of the foam, and the smell and taste of the toothpaste. Also, notice the water and foam draining down the sink whilst observing the movement of your arms and hands.
4. Acknowledge any thoughts that arise without dwelling on them and bring back your attention to the activity.

Body Scan / Progressive Muscle Relaxation (PMR)

This is a practical technique that strengthens the mind and body connection. It may be particularly helpful in cases where anxiety is manifested in muscle tension. This practice involves observing any physical sensations in your body as you scan from your toes to the top of your head. It is best practised by lying down with your eyes closed but can also be done seated. As you move through the body, slowly tense, and relax each muscle and body part. Pay special attention to any areas of tightness or discomfort and release any tension or stress that you may be holding. If you have any physical injuries, skip the affected areas, and avoid practising after heavy meals.

Imagery or Visualization

Visualization is an effective way to relax the mind and body that helps to alleviate stressful thoughts. It is a powerful technique that involves immersing yourself in the full sensory experience of a particular scene or favourite place such as a beach or the mountains. This exercise can be accessed through guided meditations or done independently and is a skill that can be learned. Anytime you feel stressed or overwhelmed, you can simply take a mental vacation to your happy place and return to your day feeling refreshed. Due to its highly calming effect, it could also be incorporated into your bedtime routine to promote better sleep.

5-4-3-2-1 and 3-3-3 Grounding Techniques

These grounding techniques synchronize the mind and body, bringing you back to the present moment by fully engaging the senses. They are effective in countering anxious thoughts and are prized for their simplicity as they are easy to remember and can be practised anywhere.

1. 5-4-3-2-1 or 5 senses grounding technique - name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
2. 3-3-3 rule for anxiety - look around your current environment and name 3 things you can see, 3 sounds you can hear, and move 3 parts of your body or touch 3 things.

Mindful Colouring

This is another mindfulness exercise and form of art therapy that is enjoyed by both adults and children. Both calming and relaxing, it helps to reduce any anxious and unhelpful thoughts in addition to improving mood, focus, and concentration. These highly intricate designs can take the form of mandalas, geometric patterns, fauna, and flora and can be downloaded and printed from multiple online sites. Alternatively, there are plenty of colouring books available too.

Self-reflective Practice – Journalling

This mindful practice is beneficial to implement at either end of the day in a quiet spot and helps to promote increased awareness and understanding of yourself. Journalling aids the release of emotions and can be a cathartic process. The practice involves writing down your thoughts and feelings in a non-judgemental way and allows you to recognize any triggers and identify any negative thoughts or patterns. The idea is to write whatever comes to mind though prompts are available if this feels too overwhelming. If you are averse to traditional pen and paper and have a preference for the digital format, Day One is a highly-rated app that you can explore.

Incorporating mindfulness practices into your daily life can have numerous physical and psychological benefits. Whatever your chosen technique, the key is to approach these practices with an open mind and a non-judgemental attitude. Even if you can only spare a few minutes at a time, your mind and body will thank you for it, and it will influence how you appear the rest of the day. So, why not give it a try and discover the transformative power of contemplative practices for yourself?

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Tanya is a counsellor and psychotherapist at RED DOOR. Her practice is informed by 15+ years of HR and recruitment experience and evidence-based techniques such as CBT and Mindfulness. She is deeply passionate about helping those who feel lost or overwhelmed when faced with uncertainty or challenging life transitions. By guiding her clients to develop greater self-awareness, she helps them identify tools and coping strategies to better navigate any challenges that life may bring.

Tanya works with adults and teens and focuses on the following areas in her practice: Life transitions. Career coaching. Grief. Anger management. Stress management. Anxiety. Depression. Sleep issues. Individual relationship issues. Mindfulness.

Contact the RED DOOR reception to set up an appointment with Tanya. [email protected]