Mindful.org defines mindfulness as the basic human ability to be fully present in the moment, “aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.” The American Psychological Association defines it as “a moment-to-moment awareness of one’s experience without judgment, […] a state and not a trait.” Studies suggest it can reduce depression, anxiety and stress, and improve emotional regulation and memory. “Mindfulness is a quality that every human being already possesses, […] you just have to learn how to access it.”
Learn basic seated meditation
What is meditation and how does it work? It has been practised around the world for thousands of years, by people of nearly all religions. For a basic seated meditation, sit comfortably in your quiet space, set a timer and focus on your breathing. Very well mind recommends “taking deep breaths that expand your belly and then slowly exhale[ing].” When your mind starts to wander, focus on bringing your attention back to your breath.
Try mindful walking
It’s also possible to meditate while you walk. Mindful walking “is not about getting somewhere on foot. Instead, you are being with each step, fully here. […] There is no arriving, other than continually arriving in the present moment.” Start slow, walk “back and forth in a lane,” focus on your breath and “feel the contact of the foot with the floor or ground with every step, […] refine [your] intimacy with the sensory dimensions of the experience of walking […] and with the breath.” Later, mindful walking can be practised at the speed and distance of your choice. Don’t be afraid to stop and smell the flowers.
Try mindful running
Runners know the psychological boost that a great run can provide. Mindful.org encourages runners to build conscious mindful meditation into their runs: “Truly give yourself over to the experience of running just for running’s sake. […] This will mean going whichever way your desire tells you to go, […] and remaining alert and curious to all that’s going on within and outside of you.” If you’re running on a planned route, “tune inward, to your breath, […] how the energy travels up through your legs, hips, and back with each step.”
Practise self-acceptance
Don’t be hard on yourself as you meditate. Observe the thoughts that flash through your head without engaging with them, judging them or judging yourself for losing focus. The Mayo Clinic mindfulness guide suggests you “treat yourself the way you would treat a good friend.” Explore self-acceptance by practicing a loving-kindness meditation, focusing on memories of times you have been kind to others and times they have been kind to you, and on your deepest wishes for yourself.
Practise mindful drawing
Countryfile has many helpful suggestions for practicing mindfulness outdoors. One of them is mindful drawing. Bring a sketchpad on your next nature walk and draw a landscape or object that catches your eye. The drawing(s) can be as simple or as complicated as your time, skill and interest allow. Focus on your breathing and stay in the moment as you draw.
Try mindfulness before bed
“Mindfulness can quiet the brain and allow for deeper sleep,” says clinical sleep psychologist Shelby Harris. A study published in JAMA Internal Medicine backs up this conclusion. Australia’s Sleep Health Foundation offers a tip sheet for using mindfulness principles to prevent insomnia and improve sleep quality. One suggestion: “approach each bedtime with thoughts that are unrelated to past bad nights.”