Breathe In … Breathe Out …

It’s easy to get caught up in everyday responsibilities like caring for our families, work, extracurricular activities, house projects and so much else. But making time to care for yourself and your health must become the top priority. By taking time to care for yourself first, you are empowered and strengthened to care for your loved ones and community. One effective strategy to care for your health and wellness is through the practice of mindfulness.

What is mindfulness?

Mindfulness is the practice of focusing attention on your thoughts, feelings, sensations, and experiences in the present moment without judgment. Mindful meditation is a practice that helps you focus your attention on the things that are happening right now. You note what you experience without trying to change it or reacting to it.

Many mindfulness practices involve sitting quietly for as little as a few minutes or as long as a few hours for expert meditators. Research supports that the benefits of mindfulness can come from practicing even just 12 minutes per day.

During mindfulness meditation, a person may focus on a single image, sound, or mantra (words spoken or sung in a pattern). A person may focus on breathing. Some meditators do not focus on a single purpose but rather try to let all thoughts, feelings, sounds or images pass through their minds.

If you don’t like sitting still, you can practice mindful movement (e.g., mindful walking, yoga, tai chi) or other mindful activities such as mindful eating or mindfully washing your hands or even the dishes.

What are the benefits of practicing mindfulness?

Mindfulness practice has many benefits. Continued practice may help you relax and relieve stress. Mindfulness practice can have emotional and physical benefits, such as reduced heart rate, lower blood pressure and reduced pain. Here is a simple practice to help you breathe in and out more positively and beneficially.

How do I start practicing mindfulness?

You don’t need any special tools or equipment. You just sit in a comfortable position in a chair or on the floor, or you can lie down if that is more comfortable for you. You can try mindful movement if you have a place to walk, wash the dishes, or eat mindfully without many distractions. Here is a two-minute tai chi practice to try.

How can I overcome barriers to practicing mindfulness?

Mindfulness is called a “practice” not a “perfect.” Practicing mindfulness can help you change how you cope when life isn’t going as you planned.

Like any new skill or habit, it can be hard to get started or to keep a mindfulness practice as part of your everyday life. It’s helpful to know what might keep you from being mindful. And then think about how you might overcome those barriers.

Here are four common reasons people may not practice mindfulness and some solutions to them:

1. I don’t have time.

Although some people might benefit from setting a regular time for practice, you don’t need to schedule or set aside a lot of time to practice. You can mindfully take three breaths while standing in line or mindfully eat your lunch. Think about whether it’s limited time or your own thoughts and feelings that may be getting in your way.

2. My mind wanders.

This is normal. You can’t really stop your mind from thinking your thoughts. Each time your mind wanders, gently return it to the present moment and your breath. Research shows that returning to the present moment after being distracted is actually how you get better at mindfulness. It’s like doing one rep to strengthen your brain’s mindfulness muscle.

3. I’ve tried, but it didn’t work.

That’s okay. Give it time and be compassionate with yourself. It takes practice to stay in the present moment. And take it slow. You can start with as little as one minute of mindfulness.

4. I have a faith. Can I still practice mindfulness?

Anyone from any background can practice mindfulness. It isn’t a religion, although many religious traditions have their own practices that are similar to mindfulness.

If you’re like most people, being mindful sounds easy, but all kinds of things can get in the way. That’s okay. Keep trying.

To learn more about mindfulness, meditation and more ways to stay healthy, visit our online ChristianaCare Health Library for free education and resources.

If you’re struggling with stress, anxiety, depression or grief and want to talk with someone, you are not alone. Contact us to schedule an appointment with one of our providers today.