Mindfulness: How to be Present When the World is Rushing
Sometimes it can feel like you’re stuck in the same place while the world is moving very fast. This can evoke a sense of panic and distress because you may feel like you are being left behind while everyone is moving on. However the truth is that everyone is in different stages of their lives. Maybe your friends are getting married, celebrating new milestones, or buying a house; just because they are does not mean you should be too!
It is very important to take a pause and be in the moment, often we keep pushing and moving without taking a pause. When we begin to worry or stress about everything, not only does it affect our mental wellbeing but also our physical wellbeing and the relationships around us. One way to decrease stress, process things in the present, and have a healthy emotional regulation system is to utilize mindfulness.
Mindfulness, Being Mindful
Mindfulness is when you are fully aware and present in the moment. What are you doing, what are you feeling, what is around you; addressing both the internal stimuli (emotions and thoughts) and the external stimuli (location, smells, anything outside your body).
Common Myths
I have to completely empty my mind.
Not at all! You are allowed to have thoughts, the goal is to minimize thoughts that cause stress such as worries about the future or comparing yourself to others.
Meditation or yoga is the only way.
Absolutely not! While some may prefer to meditate or do yoga, these are just two ways someone can be mindful. There are many other ways.
How Can I be Mindful?
A simple way to practice mindfulness is to utilize an activity or part of your day and process it in the moment. The goal is to be present and only doing one thing, meaning no multitasking and even putting your phone on silent mode.
Here are a few ways:
Journaling: A simple way to express what you felt, experienced, and did in your day. Take a few minutes and just write about your day, this way you are processing the day through externalizing what you felt and thought.
Taking a walk: A walk outside can help you focus on the present. Take a breath of the air, is it cool? Fresh? Listen to the sounds, are there cars? Maybe birds? Focus on your five senses and just exist. This allows your body to focus on the now, tuning into your five senses (what do you see, smell, hear, taste, and what can you touch).
Eat a pastry: Who doesn’t love sweets? Make your favorite drink, opt for caffeine free tea or juice, (even a cold glass of water is perfectly fine), and eat a sweet treat (a cookie, brownie, cakepop). Focus on the taste of your drink and treat, is it too sweet? What is the texture? Exist in the moment during any meal or snack by focusing on what you are eating and drinking.
Remember
Mindfulness does not have to be a whole routine! It can be part of your day-to-day routine but the key is to be present in the moment. This is great when you feel overwhelmed, feel like your emotions are trapped, or if you just want to take a step back and breathe.
If you still struggle with finding something or feel like you need more guidance, bring it to therapy! Your therapist can support you in finding ways to be mindful and be your support as you try new things.
References:
Mindful: Healthy mind, healthy life - What is Mindfulness
https://www.mindful.org/what-is-mindfulness/
American Psychological Association - What are the Benefits of Mindfulness
https://www.apa.org/monitor/2012/07-08/ce-corner