Mindfulness… Decrease Stress and Increase Happiness! - The Potential Ability Group (TPAG)

August 30th, 2021Julie FaceyAdults, Emotions, News & Information, Self-Care

Mindfulness is being present and fully engaged with whatever we are doing at that moment, free from distraction or judgment, and aware of our thoughts and feelings without getting caught up in them. You have probably heard of 'mindfulness', but did you know that these can be the benefits?!

Increased levels of focus and happiness.
Improved learning and memory.
Increase in positive thoughts and emotions.
Increase in focus and decision-making.
Improved emotional regulation, planning, and problem-solving.
Decreased stress and sadness.
Decrease in fear and anxiety.

Isn’t that amazing?! And you can do it every day for free!!

So much of our life is consumed by thinking about the past, or worrying about the future, and this comes at a cost of enjoying the present moment. If we were able to direct our full and non-judgemental attention to the activity we were doing at a particular moment, we would reap some of the rewards above.

So how do we do that?

I find mindfulness both easy and difficult. Reading some of the suggestions below, you might think, “well anyone can do that”, but the hard part is incorporating this into your life every day.

It is like those exercises the physio gives us that we know are going to help our back. We start off diligently doing them 3 times a day, but by the end of the week, life gets busy, and they have dropped off the radar. We all want to be less stressed and feel happier, so how do we make this a part of everyday?

I find associating is a great way to help turn Mindfulness into habit. Here are some suggestions, AND we would really love to hear what works for you!

Each time you get into the car, take 3 slow, deep breaths, feel your feet on the floor. Feel your hands on the steering wheel.
If you feel your heart beginning to race, or your anxiety increasing, “note” a particular thought or feeling. For example, you may notice that your mind is looping on that report you have submitted, and you feel worried it is not good enough. The practice of noting helps to create space and learn more about our habits, tendencies, and conditioning.
When you are next in line at the supermarket Take 5-10 slow breaths. Focus on your “out breath”.
Focus on a body part that moves when you are taking your deep breathes like your shoulders or chest moving up and down if you are finding it challenging to focus on the breath itself.
If you are stuck in traffic, instead of listening to that ‘monkey chatter’ in your head, distract that little monkey by giving it something else to do (Reflection). Ask yourself a question, for example, “What are you most grateful for?” Be aware of the feelings, NOT the thoughts, that arise when you focus on the question.
When you wash your face in the morning, stop, and really enjoy the sensation; the warmth of the face washer; the pressure of your hands; the feel on your face.
When you’re next having coffee with a friend or playing with your child, or your grandchild, put your phone away. Be completely in the moment with that person, engaged and present.
When you are going for a walk or out in nature identify two things you can hear, smell, feel or see.
Download and choose from range of guided mindfulness and meditation practises that can suit the time you have available. For example, Smiling Mind, Insight Timer, Calm and Headspace. Each seem to offer guided activities that only go for 5 minutes all the way up to an hour. Consider following a guided mindfulness practise as part of your wake up or bedtime routine.

So, tell us what works for you, and what things are you going to try tomorrow!? We would love to hear your thoughts and experiences...

References

Headspace. (2021). Headspace: Meditation & Sleep. [Mobile app] Smiling Mind. (2021). Smiling Mind. [Mobile app] Tolle, E. (2005). The Power of Now: A Guide to Spiritual Enlightenment: Namaste Publishing.

Photo Credit

https://www.uhs.umich.edu/mindfulness