I know, I know. The word ‘mindfulness’ has become so over-hyped that it makes most of us come out in hives. Not to mention the whole annoying ‘demure, mindful, cutesy’ meme.
But – and hear me out – mindfulness in itself can be a useful addition to our daily lives, at least if you want to lose some of that stress I know you’re carrying around. The trick is not turn it into a life manifesto. Confession time: I have indeed attended a mindfulness workshop and it wasn’t as bad as I had expected. And yes, I did get some useful stuff out of it. Most spa centres/health
1. Breath awareness
One of the fundamental techniques taught in mindfulness workshops is focusing on your breath. By paying attention to the natural rhythm of your breathing, you can ground yourself in the present moment and calm a restless mind. This practice helps reduce stress, alleviate anxiety, and improve concentration. With regular use, breath awareness can be a powerful tool to find calmness amid life’s chaos.
How to practice: Start by closing your eyes and taking slow, deep breaths. Focus on the sensation of the air entering and leaving your body. If your mind starts to wander, gently bring your attention back to your breath.
2. Body scan meditation
The body scan is a technique that involves mentally scanning your body from head to toe, noticing areas of tension, pain, or discomfort. This practice helps cultivate a deeper connection with your body and can highlight areas where you may be holding stress. Learning to be aware of these sensations without judgment can promote relaxation and enhance physical and mental well-being.
How to practice: Find a quiet place to lie down or sit comfortably. Slowly shift your focus through each part of your body, starting from your toes and working your way up to your head. Notice any sensations, and if your mind wanders, simply bring it back to the area you’re focusing on.
3. Mindful eating
Mindful eating is the practice of paying close attention to the eating experience, focusing on the taste, texture, and aroma of each bite. This technique can transform your relationship with food, helping you recognise hunger cues, savour your meals, and avoid overeating. It encourages a more conscious approach to eating, which can lead to healthier choices and greater satisfaction with your meals.
How to practice: Begin by eating a small portion of food in a quiet space. Chew slowly, paying attention to the flavour, texture, and aroma. Notice how the food feels as you chew and swallow, and avoid distractions like TV or smartphones during the meal.
4. Loving-kindness meditation
This technique involves focusing on cultivating feelings of compassion and kindness towards yourself and others. It helps develop a more positive outlook on life and can increase empathy, reduce stress, and improve relationships. Through loving-kindness meditation, you learn to direct positive energy towards people in your life, including those you may find challenging.
How to practice: Sit comfortably, close your eyes, and take a few deep breaths. I won’t ask you to silently repeat phrases like “May I be happy, may I be healthy, may I be at peace.” I just couldn’t get into that. Positive thoughts worked out better for me, thinking happy stuff about my loved ones.