Blog Layout

What is Mindfulness? 10 Ways that You can Start Practicing Being Mindful Today

Maureen Schafer, MSW, LCSW • Jan 24, 2023

Nowadays, we hear about mindfulness all the time, but what exactly is it? Mindfulness is essentially being in the present moment, where you are not ruminating on the past or anxiously awaiting the future. Just simply being in the here and now. 

 

According to research, “mind wandering” tends to be our brain’s “default mode of operation.” While this phenomenon gives humans the ability to reason, learn, and plan, researchers have found that it comes with an “emotional cost.”  

 

Mindfulness is a practice that allows us to rewire and retrain our brains. Mindfulness practices have been shown to boost our moods, increase concentration, decrease anxiety, improve sleep, and alleviate pain, just to name a few of its myriad of benefits.  

 

Beginning a mindfulness practice may seem daunting at first. We might think that we are not spiritual enough or need to meditate for hours on end in order to obtain this peaceful state of mind, but it can actually be achieved in quite simple ways. Mindfulness practices are ones that anyone can do, and we could all benefit from being more mindful in our lives.  

 

Here are ten simple ways that you can start practicing being mindful today: 

 

  1. Eat slowly. Really taste and savor the flavors and textures of the food you are eating and the beverages that you are drinking. Practicing mindful eating and drinking allows you to better appreciate the daily sustenance that nourishes our minds and bodies and provides us with the energy that we need to get through the day. 
  2. When you shower or take a bath, notice the smell of your soap and shampoo. Feel the water on your skin, washing away all of the dirt and grime, cleansing you of the day.  
  3. When you are in your car driving, just let yourself focus on that and only that. You might think that letting your mind wander while you do mundane tasks, such as your daily commute, would be better or possibly more productive, but it is actually the opposite. Research shows that a “wandering mind is an unhappy mind.”
  4. Pay attention to your breathing. What is your current breathing pattern? Is it short and quick or long and slow or possibly somewhere in between? This will help you begin to cultivate your relationship with your breath. They say that the most intimate relationship that we will ever have is the one with our breath.  
  5. Observe your thoughts. No judging or shaming. Staying neutral, just notice what comes up, as if you were a person looking at your thoughts from the outside. Practicing this over time allows you to notice your thought patterns.
  6. Actively listen. The next time you have a conversation with someone, do not just listen to respond. Listen, not only with your ears, but also with your heart, to genuinely understand and connect with your fellow human. 
  7. Notice your surroundings. What is happening around you? Is the warm sun shining down on you? Is the gentle wind rustling the leaves on the tree nearby?  
  8. Engage your five senses. Name one thing that you can see, hear, smell, feel, and taste. This exercise helps bring you back into the present moment.  
  9. Check in with your body throughout the day. Are you feeling tense or sore in a certain area? Do you need to stretch, move your body, or take a walk? How is your posture?
  10. Notice how certain emotions feel in your body and where they tend to show up in your body. Does it feel heavy, constricted, and tense or light, free, and open in your body? Does it come in waves or does it hit you all at once? When something makes you feel uneasy, do you feel it in your gut? Likewise, notice where the emotion resides in your body when you feel sadness, fear, anger, excitement, and joy. 

 

While this is certainly not an exhaustive list, these are just some of the many ways that you can start implementing mindful practices into your daily routine today. 

 

Sources:

Killingsworth, M. A., & Gilbert, D. T. (2010). A Wandering Mind Is an Unhappy Mind. Science, 330(6006), 932–932. doi:10.1126/science.1192439 https://www.science.org/doi/10.1126/science.1192439

 

Written by Ashley Lai, MSW, LSW –  Clinician at Presence of Mind Therapy

Presence of Mind Therapy Blog

By Maureen Schafer, LCSW 05 Jun, 2023
The body remembers even if the mind forgets.
By Maureen Schafer, MSW, LCSW 28 Feb, 2023
Physical Boundaries – This includes protecting and maintaining your personal space, your comfortability with touch (i.e. handshakes, hugs), and your basic physical needs, such as resting, eating food, drinking water, going to the bathroom, etc.   Emotional Boundaries – This includes discerning when is the appropriate time to share or not share emotions to prevent “emotional Read more » The post 10 Types of Boundaries That You Need appeared first on Presence Of Mind Therapy.
By Maureen Schafer, MSW, LCSW 17 Feb, 2023
Boundaries are not metaphorical invisible fences and walls that we put around ourselves to keep people out. A boundary is in fact a useful mechanism that helps make it easier for others to get close to us. Boundaries allow us to create healthy relationships by building a sense of trust with another. By setting healthy Read more » The post Healthy Boundaries: What Are They And Why Do We Need Them? appeared first on Presence Of Mind Therapy.
By Maureen Schafer, MSW, LCSW 06 Feb, 2023
Have you ever thought about beginning a meditation practice, but are not quite sure where to start? It may seem a bit overwhelming at first, but it does not have to be. Here are some tips and suggestions that may help guide you in building your daily or weekly meditation practice. Ultimately, you will want Read more » The post How To Start A Meditation Practice appeared first on Presence Of Mind Therapy.
By Maureen Schafer, MSW, LCSW 06 Feb, 2023
The ideal candidate for this position will be a NJ licensed therapist that is able to work with a variety of populations using sound clinical theory and judgement. Niche and specialty experience are preferred. Presence of Mind Therapy prides itself on holistic healing via the mind-body-spirit connection and so licensed therapists with an interest in Read more » The post Join Our Team appeared first on Presence Of Mind Therapy.
By Maureen Schafer, MSW, LCSW 26 Jan, 2023
Everybody is different and this fact is extremely relevant when it comes to anxiety treatment. If you feel like you are having a hard time with this treatment, there are a few tips that you can use. In this article, we are going to look at four different tips to help you get the most Read more » The post 4 Tips to Help You Get the Most Out of Your Anxiety Treatment appeared first on Presence Of Mind Therapy.
By Maureen Schafer, MSW, LCSW 06 Jul, 2022
Anxiety disorders develop from complex risk factors including genetics, brain chemistry, personality, and life events. They can severely impair a person’s ability to function at work, at school, in social situations, and in relationships. While anxiety may seem like a common response to our ever-changing world, there are many steps you can take to counter Read more » The post 3 Ways an Anxiety Therapist Can Help Improve Your Daily Life appeared first on Presence Of Mind Therapy.
By Maureen Schafer, MSW, LCSW 25 Jan, 2022
Anxiety disorders are among the most prevalent mental health disorders in the United States. These disorders affect over 18 million adults every year (according to the ADAA). If you’re struggling with anxiety, keep an eye out for these signs that it’s time to contact a therapist.   You Are Losing Control of Your Anxiety   Read more » The post Signs You Should See a Therapist For Your Anxiety appeared first on Presence Of Mind Therapy.
By Maureen Schafer, MSW, LCSW 20 Jan, 2021
You have acknowledged that your ongoing suffering is due to lingering physical or emotional trauma. Now what? Treating trauma starts with understanding trauma and the role it plays in your day to day life. Together with an experienced therapist, you will work to become clear on the traumatic event by making sense of thoughts, emotions, Read more » The post Mind Body Memory, Healing Trauma appeared first on Presence Of Mind Therapy.
By Maureen Schafer, MSW, LCSW 20 Jan, 2021
Are you on a never-ending search for healing? Do you have a list of ailments a mile long? The body remembers what the mind forgets. Trauma can be physical or mental and leave lasting impressions. Experiences like abuse, betrayal, rejection, and abandonment can result in trauma. While you may think you have moved on from Read more » The post Mind Body Memory, Identifying Trauma appeared first on Presence Of Mind Therapy.
More Posts
Share by: