Do you ever feel like there are too many things to do and worry about during your day? Or like stress is taking over? If so, mindfulness may help.
Mindfulness means being aware of what is going on around you and how you feel — and being able to observe these things without judgment.
Mindfulness helps keep you in the present rather than focusing on past mistakes or worrying about the future. There is evidence that this, in turn, can reduce depression and anxiety symptoms.
Simply being aware of your emotions also allows you to notice and understand when things are bothering you, letting you look for solutions sooner rather than later.
It takes time to develop mindfulness, but there are simple exercises you can do to practice.
Mindfulness meditation is a great place to start. You don't need any special equipment, just somewhere quiet to sit. There are plenty of guided mindfulness meditations online and available through apps, but most will have the same key features.
You'll usually start off sitting quietly and spending some time paying attention to your breathing and other physical sensations. You may then bring that awareness to things like the noises around you. Then, you may start to notice your emotions.
Perhaps you're stressed about something, or maybe you're excited about your weekend plans. During mindfulness practice, you don't need to judge those feelings or act on them, you just acknowledge them.
It sounds simple, but it can take practice to stop your mind from wandering. When this happens, you should just gently bring your attention back to the present moment. The more you practice, the easier this becomes.
Meditation isn't the only way to practice mindfulness. You could take a walk, paying special attention to the world around you as you go. You could also keep a journal to write down your thoughts and feelings. Some people even find drawing or coloring to be helpful. What matters most is finding what helps you stay in the present moment.
