Mindfulness

Mindfulness means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally as described by Jon Kabat-Zinn

We have evolved with some instincts which serve us such as scanning for danger (looking ahead) and learning from our mistakes (looking back) but unfortunately we have lost the ability mostly to be here, now. If we are looking back or forward, we are missing all we really have, now. Because of many things including society, habit, and the need to ponder, reflect, imagine and more, we don’t receive the blessing and power of living in the moment.

Have you ever been so caught up in a project such as gardening, reading, painting or writing that you lose track of time? You were being mindful and present at that task if so. It’s a space that really helps us get through stressful times. It is being in the moment. If you practice this, you get more of it. It’s so beneficial in this day and age.

Practicing mindfulness can be done anywhere and it is closely related to meditation. The difference as I know it is that in meditation, the goal is clearing the mind and watching it as it flows. In mindfulness, the goal is to pay attention to your surroundings. What are you hearing right now? What are you feeling right now? What are you smelling right now? What is your skin feeling like? What are you thinking about. It means paying attention to the present.

Being non judgmental is an important part because if you are judging, it can be stressful (you don’t want that) and if you are being open and aware, you can notice that you are judging and stop it. Being mindful has been proven to help us overcome fear and anger by paying attention to it and being able to control it. It also helps us respond instead of react which is a pretty neat skill to cultivate.

Behaviors that will be strengthened when you practice mindfulness are impulse regulation, emotional awareness, compassion and empathy. It also leads you to be able to forgive. There is a thing called neuroplasticity. This has been proven to influence our brains. When we think certain thoughts, it strengthens those neural circuits. Mental states become neutral traits. The brain is like a muscle that we can build through practicing the skills we want!

Try the suggestions below. What speaks to you? What time commitment can you make? Remember it takes 21 days to form a habit. Set a space, set a time and set a practice.

• Mindful breathing. A practice would be to let your air out of your body. Inhale for 4 seconds. Hold it for 7 seconds. Exhale for 8 seconds. Do this as much or as often as you need or think of it.
• Mindful walking. Go for a walk and intentionally focus on what you are tasting, touching, seeing, smelling and hearing. Do this also as much or as often as you need or think of it.
• Body Scan. This is while you are lying down going through each body part from head to toe and noticing how each part feels and then moving to the next and doing the same thing.
• Mindful eating. Try this anytime you think of it. It helps you slow down and pay attention to the food you are choosing to nourish you. What does it taste like, feel like. What does it look like and smell like? How does it sound as you eat?

Mindfulness: A class given by Om Yoga in Lake Stevens, Wa