Hey there! So, you're thinking about getting started with mindfulness because a friend has been talking about it but you're not feeling it ? That's okay, we've all been there. Sometimes it can be hard to motivate ourselves to start something new, especially when it involves self-reflection and introspection. But trust me, incorporating mindfulness into your life can be life-changing.
First things first, let's talk about what mindfulness actually is. In simple terms, mindfulness is the practice of being fully present and engaged in the current moment. Mindfulness is being aware of your thoughts, feelings, and sensations in the present moment, and allowing them to pass without getting caught up in them.
Now, you might be wondering how mindfulness is different from meditation. Meditation is a more formal practice that involves setting aside time for focusing on the present moment. It can involve different techniques, such as focusing on the breath, repeating a mantra, or visualizing a peaceful scene. While mindfulness and meditation are often used interchangeably, mindfulness is practiced throughout the day. Everyday activities like eating, walking, or even washing the dishes are ways to practice mindfulness.
But why should you incorporate mindfulness into your life? Well, there's some solid science behind the benefits of mindfulness. Studies have found that practicing mindfulness helps reduce anxiety, depression, and stress. It can also improve attention and focus, as well as increase feelings of compassion and empathy towards others. One study conducted by researchers at Harvard Medical School found that just eight weeks of mindfulness training resulted in changes in the brain's structure and function, including areas associated with learning and memory, emotional regulation, and perspective-taking.
Now that we've covered what mindfulness is and why it's beneficial, let's dive into some tips on how to get started with mindfulness.
Set a realistic goal
Mindfulness is not a one-size-fits-all practice, so it's important to set a goal that feels achievable for you. You want to start with 3 to 5 minutes a day of quiet mindfulness or take a few deep breaths during the day. Whatever it is, make sure it's something that you know you can stick to.
Find a buddy
Next, find a buddy who is also interested in practicing mindfulness. This way, you can hold each other accountable and motivate each other to keep going. You can share experiences and learn from each other. Plus, it's always more fun to do things with a friend.
Start small
When starting a new practice, it's important to start small. Don't overwhelm yourself by jumping right into a 30-minute meditation session. Start with something small, like focusing on your breath for a minute or two. As the famous Chinese philosopher Lao Tzu once said, "A journey of a thousand miles begins with a single step."
Find a time that works for you
Finding a time that works for you is crucial when incorporating mindfulness into your life. You may be a morning person and want to start your day with some meditation or you may prefer to wind down at night with some deep breathing exercises. Whatever it is, find a time that works best for you and stick to it.
Celebrate small wins.
When starting a new practice, it's important to celebrate small wins. Maybe you were able to focus on your breath for 30 seconds longer than yesterday or maybe you were able to meditate for an extra minute. Celebrate these small wins because they are important milestones on your mindfulness journey. As the iconic singer Beyoncé once said, "If at first you don't succeed, dust yourself off and try again."
Incorporating mindfulness into your life can be a game-changer, but it's important to take it one step at a time. Remember to set a realistic goal, find a buddy, start small, find a time that works for you, and celebrate small wins. And most importantly, don't be too hard on yourself. Mindfulness is a journey, not a destination. So, let's take that first step together and see where it takes us!
About me: I came into the world of clinical social work later in life, after I raised my family. I’ve worked in the corporate world, small businesses, family businesses, and not-for-profit agencies. I now run my own private psychotherapy practice where I can directly work with folks who are struggling with life transitions, feeling lost or confused, or just knowing they want something better for themselves. People learn how to manage their anxiety, gain control of their choices and live the life they dream of. Our sessions are 100% online and I currently work with folks in New York, South Carolina and Florida.