Mindfulness is the new buzzword.  I’m sure many of you have heard it before.

But I think there are a lot of misconceptions out there about what it actually is, that can turn people off from doing it.

So, I wanted to use this blog as opportunity to talk a bit more about what mindfulness actually is, why it’s beneficial, and how to do it, as well as some super easy ways you can incorporate it into your day.

What is mindfulness?

Mindfulness is the ability to be fully engaged in the present moment, with an open, flexible, and accepting awareness of where we are, what we’re doing, what we’re thinking and what we’re feeling.

I think one of the biggest misconceptions is that mindfulness is about quieting the mind or stopping your thoughts – but that’s actually not the goal.  In fact, I (and likely many other) would even argue that silencing the mind isn’t really possible.  Give it a try and see how it goes.  You might be able to do it for a short amount of time, but it isn’t long before thoughts start popping up again.

So, rather than trying to silence the mind, all you’re trying to do with mindfulness is pay attention to the present moment, in an intentional and nonjudgmental way.

If it sounds simple, that’s because it is!

But, that doesn’t necessarily make it easy to do.  It’s definitely something that needs to be practiced.  Luckily, though, the more we practice it, the more we cultivate the skill and the more automatic of a process it becomes.

You can think of mindfulness as a muscle – the more you exercise it, the greater it grows.

Why practice mindfulness?

There’s a wealth of research on the benefits of mindfulness, including decreased stress, improved mood, better relationships, greater self-awareness, enhanced self-compassion and improved cognitive functioning, to name a few.

I think what makes mindfulness so impactful is that it helps us to get out of our heads and into our lives.  It allows us to connect with the world around us and experience our lives in a meaningful and fulfilling way.

What I so often see with my clients is that they spend a lot of time stuck up in their heads thinking – either wrapped in thoughts about what might happen in the future, or dwelling on things that have happened in the past.  And if you’ve ever had these kinds of thoughts, which most of us do, then you know they can quickly lead to feelings of anxiety, sadness, depression, frustration, fear, and so on.

The more we get caught up in these thoughts and feelings, the more we miss out on what’s going on in the here and now.

According to the research, we spend almost HALF of our time with a wandering, distracted mind during the day.

HALF! That’s huge – we are literally missing out on half of our life because our mind is wandering. 

Our thoughts are constantly drifting away from our current task, whether it be at work, when we’re spending time with friends and family, or with simple tasks like cooking and cleaning.

Think about how much this impacts our happiness and ability to thrive.  The research actually shows that people are less happy when their minds are wandering vs. when they’re connected and engaged in the present moment, regardless of what they’re doing.

As the great Ferris Bueller once said:

“Life moves pretty fast.  If you don’t stop and look around once in a while, you could miss it”.  

By being more mindful, and focusing on the here and now, we are choosing to engage with the world around us in a meaningful, grounded, and effective way.

How do we do it?

If you’re like most people, then the word ‘mindfulness’ might be synonymous with ‘meditation’ for you. But, meditating is actually just one of many different ways to practice mindfulness.  And this might be good news for some of you who cringe at the idea of meditating.

For the purposes of this blog, we’ll be focusing on mindfulness without the meditation and will look at a few really easy ways that you can incorporate it more into your day.

But before we get into that, let’s talk a bit about how to actually be mindful.

Essentially, the idea is observe the present moment, without judgment (meaning without judging it as ‘good’ or ‘bad’ or trying to change it anyway).

Start by becoming aware of your breath, following it as you breathe in and out – this is a really good way to anchor you to the present moment.

Then, see if you can become aware of the world around you and notice what’s taking place in the here and now – connect with your five senses, notice what you can see, hear, smell, taste, and feel.

When thoughts and feelings pop up (and they will pop up), see if you can watch them come and go.  An easy way to think of it is to imagine yourself sitting on the side of a busy road.  The passing cars represent your thoughts and feelings.  All you have to do it watch the cars drive by.

What you’ll probably find is that your mind will wander during your practice and you’ll get caught up in certain thoughts or feelings.  And that’s okay!  The mind is good at wandering, it’s good at getting distracted.  It will happen again and again, and it’s completely normal.

When you notice that your mind has wandered and you’ve gotten caught up in something, simply bring your attention back to the present moment, without judgment.  Again and again your mind will wander, and again and again, come back to the present.  Try not to be hard on yourself when this happens.  Simply, return to your breath and use it to anchor yourself to the here and now.

This is how you cultivate mindfulness!  The more you practice bringing your attention back to the present, the more likely you are to be able to do it again and again – and the more present you will be.   Just keep coming back, again and again!

Now that you’ve got the gist of how to be mindful, here are five really easy ways that you can start incorporating it more throughout your day.

1. S t r e t c h.

Stretching right when you wake up is a great way to energize and ground you for the day ahead.  Connect to your breath and pay attention to your body as you move and stretch.  Move slowly and intentionally – really feel the stretch of your muscles.

2. Eat slowly.

How often do you really taste your food?  If you’re anything like me, then perhaps you’re guilty of inhaling your food, rather than savouring it.  Instead of eating like your life depends on it, see if you can take the time to truly experience your meals.  Slow down, switch off autopilot and use your senses to connect you the experience – notice the texture, taste and smell.  Take small bites and chew slowly.  Wait until you’ve swallowed to pick up your fork for the next bite.  You’ll be more satisfied with less food and you’ll be more likely to notice your hunger cues throughout the day.

3. Go for a walk over lunch.

Take a break and go outside!  Taking a mindful walk is an excellent way to decompress, restore your focus and get some exercise.  Pay attention to your steps, your breath and your surroundings.   Notice how each foot feels as it touches the ground.  Notice the bend of each leg, the swing of your arms, how your body shifts from side to side.  Feel the sun on your face and the breeze against your skin.  Look up – are there clouds in the sky? What do they look like? Do you see any birds or trees? Can you see something in the sky that you’ve never seen before.

4. Take some deep, mindful breaths.

A great way to remember to do this is pick a cue that you encounter on a regular basis and use it to remind you to connect with your breath.  For example, if you’re out walking or driving and you’re stopped at a red light, use it as an opportunity to focus on your breath.  Pay attention to the flow of your breath as it moves in and out of your body.  Other cues could be every time you open a door, or every time you take a sip of water.

5. Wash your hands mindfully.

Washing our hands is something we do several times a day and is another great opportunity to be mindful!  Have you ever truly paid attention while you’re washing your hands? Or is your mind usually somewhere else?  When you’re washing your hands, see if you can pay attention to the feel of the water.  Notice the temperature, the smell of the soap, the sound of the running water.

As you can see from this list, you can really do anything mindfully.  Don’t be afraid to play around and experiment!  Make it your own and find what works for you.

And of course, keep in mind that you don’t have to be a pro to be able to practice mindfulness (I’m certainly not, but I’m working at it!).  Anyone can do it.

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If you find yourself struggling with difficult thoughts and feelings and you’re interested in learning more about mindfulness, I offer a complimentary 15-minute telephone or in-person consultation.

Please feel free to contact me or email the clinic at admin@drdarou.com to set up a time that works best for you. Alternatively, if you are feeling ready to dive in and get started, you can book your first appointment with me at Darou Wellness (click here).

What you can expect in our work together:

• Confidential, non-judgmental, and compassionate care

• Comprehensive assessment of your needs, goals and strengths

• Collaborative treatment planning rooted in evidence-based models

• Skill-building and development of effective coping strategies

• Home practice on a weekly basis to make sure you feel confident in applying the skills you are learning

I very much look forward to working alongside you on your journey toward wellness!