Mindfulness reduces anxiety, stress and worrying and is a relaxing technique to learn that is so good for your well-being. There are many books, courses and websites that will teach you ways of being mindful but if you’d like to get started here are the exercises we’ve been doing in the office. Let us know how you get on.
Slow down and take a moment.
Notice what is around you. What can you see, taste, smell and hear?
We process so much information in our busy lives that we’ve stopped noticing the everyday things that are all around us. Pick a time and place in your day: a car journey; on a walk; out shopping; or just when you are sat quietly at home. Try and really notice everything you can see rather than letting it wash over you. What can you smell? Hear? Taste? Feel?
As your journey progresses tell your self (either in your head or aloud) what you can see, hear, taste and smell. If you get distracted and realise you are thinking about what to have for dinner instead, it’s OK, that happens, dismiss those thoughts to think about them later and go back to the now. Repeat this exercise daily as often as you can; it gets easier with practice and you’ll find you’ll go longer without distracting yourself.
Sit down quietly and relax.
Breathe slowly in and out and think about your breathing, the sound it makes and any other sounds you can hear. What can you taste? What can you smell?
Count ten slow breaths in and out. Repeat, thinking only about how your body feels as you breathe. Notice any sounds, smells, tastes and try to be aware of your body and any feelings, aches or pressure it has.
If you are finding these exercises difficult, try listening to an app on your phone, or using a video, audio or website recording which can talk you through the techniques.
We’d love to hear your thoughts, how you got on and any tips you may have for other readers.
We found these helpful:
Offers a healthier life with a few minutes of meditation a day or download the Headspace app.
Learn more about mindfulness on the Mental Health Foundations Website.
“A Mindfulness Guide for the Frazled”
If you prefer a book, Ruby Wax provides a useful but funny guide to mindfulness.