The Basics of Mindfulness: Reducing Stress and Improving Well-Being
Ever feel like you’re constantly rushing, you’re missing things in your life because your mind is preoccupied, or can’t ever take a breath? If you have, mindfulness and meditation may be a practice you want to incorporate in your daily routine. Mindfulness has been picking up a lot of publicity, and may even feel like trend with all the apps, books, and courses out there. But mindfulness isn’t just hype - it has deep roots in ancient practices and offers genuine benefits to everyday life.
The practice of mindfulness is all about being present in the moment. It’s paying attention to your thoughts, feelings, and surroundings without judgment, simply acknowledging their presence and observing them without putting meaning behind it. Engaging in mindfulness practices or meditation are ways you can step away from stressful situations causing sadness or spiralling thoughts causing anxiety for a moment to collect yourself in order to move forward in dealing with the emotion and situation. Think of it as sitting beside your emotion to understand it instead of you and your emotion grabbing shovels to dig a hole for you to live in.
Practicing mindfulness can help you:
Reduce Stress and Anxiety: By focusing on the present, you’re less likely to dwell on past regrets or future worries.
Improve Concentration: It can enhance your ability to focus on tasks at hand.
Enhance Emotional Regulation: Helps you manage your emotions more effectively.
Boost Overall Well-Being: It promotes a sense of peace and happiness.
Easy Mindfulness Techniques
Grounding Techniques
Grounding is all about anchoring yourself in the present moment. Here are a couple of easy ways to do it:
5-4-3-2-1 Exercise:
Name 5 things you can see around you.
Name 4 things you can touch.
Name 3 things you can hear.
Name 2 things you can smell.
Name 1 thing you can taste.
2. Body Scan: Close your eyes and mentally scan your body from head to toe. Notice any areas of tension and consciously relax them. This helps you become aware of physical sensations and release any stress you’re holding.
Breathing Techniques
Breathing is the cornerstone of mindfulness. It’s simple yet incredibly powerful.
Deep Breathing:
Sit or lie down comfortably.
Place one hand on your chest and the other on your belly.
Take a deep breath in through your nose, letting your belly push your hand out. Your chest should stay relatively still.
Exhale through your mouth. Feel the hand on your belly go in as you breathe out.
Repeat for a few minutes, focusing on the rise and fall of your belly.
2. Box Breathing:
Inhale for a count of 4.
Hold your breath for a count of 4.
Exhale for a count of 4.
Hold again for a count of 4.
Repeat this cycle a few times.
Basic DBT Mindfulness Skills
Dialectical Behaviour Therapy (DBT) includes some great mindfulness techniques that promote sitting with your emotions and being present that are easy to incorporate into daily life.
Observe: Just notice what’s happening around you and inside you without trying to change it. Be like a curious scientist studying your own experience.
Describe: Put words to your experience. For example, "I’m feeling a tightness in my chest," or "I’m hearing the sound of traffic."
Participate: Fully engage in the activity you’re doing. If you’re washing dishes, feel the warm water, the texture of the soap, and the dishes themselves.
Making Mindfulness a Habit
Start Small
You don’t need to dedicate hours a day to mindfulness. Even 5-10 minutes can make a big difference.
Be Consistent
Try to practice mindfulness at the same time every day. In the morning before you start your day, lunchtime, or before bed to wind down can be beneficial.
Use Reminders
Set reminders on your phone, use mindfulness apps and turn notifications on, or place sticky notes in places you’ll see them like on your laptop or on your desk.
Be Kind to Yourself
It’s normal for your mind to wander. When it does, gently bring your focus back to the present moment.
Mindfulness isn’t about achieving a state of eternal bliss or completely emptying your mind. It’s about being present and fully engaging with life as it unfolds. For example, imagine you're feeling overwhelmed at work. Taking a few minutes to practice deep breathing can help you calm down and approach your tasks with a clearer mind. Or if you’re having trouble sleeping, a body scan can relax your muscles and ease you into a restful state. With these simple techniques, you can start incorporating mindfulness into your daily routine and experience its benefits.
Written by: Paula Ghelman, MSW, RSW
