Improving Mental And Physical Health Through Mindfulness

What is Mindfulness? Mindfulness helps to control worrisome, self - defeating thoughts and negative thinking, to help our attention span and increase quality of concentration through simple breathing and meditation practices. Mindfulness exercises are about living in the present moment to reduce stress and anxiety, by spending more time present to ourselves and our surroundings.

Where does Mindfulness originate from? Mindfulness is based on Buddhist philosophy, however it is not a religion nor are religious belief's necessary to its practise.

Please note that although many people benefit from mindfulness techniques it can trigger dissociation for people who are susceptible to it, professional advice should be sought before using mindfulness if you suffer with dissociation.

A step by step guide to Mindfulness: There are many mindfulness techniques to choose from, there may be some exercises you can do and some you can not do, you may find in time that you are able to use them and you may not and that's ok. You may want to use them all depending on mental state or environmental factors, or you may only find one that suits and works well for you. Mindfulness is a personal and individual experience, if the following techniques do not sit well with you, you can tailor them to your own needs.

Basic Mindfulness techniques which can be used before and after you start: Sit quietly in a comfortable position either with your back to a chair, cross legged on the floor or any other way that is comfortable for you or suitable to your surroundings. Ground yourself (in order to be present to yourself and current surroundings). You can do this by resting your hands on a table, on your lap or at the sides of your chair and or your feet flat on the floor (If you are sitting on the floor you have already grounded yourself you may however want to rest your hands on the floor or on your lap too). You may want to close your eyes although this is not for everyone or suitable for certain techniques. 

Breathing Exercises: Concentrate on your natural breathing rhythm, breath in slowly through your nose and out through your mouth, pay attention to the sensation of your breathing such as the air going down in to your stomach and leaving your body as you inhale and exhale. Allow thoughts to come and go without passing judgement, return your focus to your breathing. This can be done for as long as you feel comfortable with.

Many people find breathing exercises triggering especially is suffering from anxiety. The following can be used alongside the breathing exercises or to replace them.

Sensory: Sight, sound, touch, taste and smell. You can either focus on something which provides all of these sensory experiences or just one or two. Focus your attention to the way something looks such as clouds passing in the sky, the way a cushion is placed on your sofa, a flower in a vase or anything which is in your current surroundings, concentrate and take in any details which provide you with comfort. If it has a sound what does it sound like? concentrate on that sound, does it smell? If so what does it smell like? Can you touch it? If so what does it feel like? If you are eating something or drinking something what does it taste like? is it hot or cold? what texture is it? Concentrate and sit with these sensory experiences. These are the basics skills of the sensory exercise. Some people use their current surroundings, others will find it comforting to use an object which brings them peace and positivity, and many will use both. Making a sensory box or bag by placing objects such as a photo, a fond perfume, a stress ball etc, is a good tool many people use.

Visualisation: This technique is used by encouraging an image in your mind which brings a feeling of peacefulness, relaxation and or comfort. Close your eye's and bring your mind to a place of comfort and peacefulness. This may be a real place you have been too, one in which you imagine to be peaceful, it may be a colour or favourite flower etc. Concentrate on this image, use your imagination to visualise sensory experiences such as written above. Place yourself in the middle of this scenario and notice details from this angle you may want to step to the left or right or rise above it. Sit with it for as long or as little as you like, open your eyes.

Basic techniques for the chaotic or busy mind: For those who have intrusive thoughts, and or have short attention spans: The aim of this exercise is to slow the brain down long enough to be able to concentrate on your breathing and other mindfulness techniques as written above, and or cope and control intrusive thoughts. Sit quietly and comfortably and ground yourself by using the same techniques as described above. Focus on something which grabs your attention, something which is simple and will not trigger your mind this may be a particular spot on the floor or wall, the way your hands look, the light reflecting on the window etc, concentrate on it. Start the breathing exercise as written above, you may want to pay attention to your natural breathing, you may want to slow your breathing down a little. This may trigger intrusive thoughts, you may be able to let them come and go without passing judgement, but if you are experiencing negative intrusive thoughts you may find this very difficult. If you are unable to let them go, sit with them and acknowledge your feelings rather than the thought, name your feelings, sad, joy, fear to name but a few, reassure yourself that this is ok, it will pass. This may not work if feeling upset, anxious or worried, try and focus again on a spot on the wall, the light reflecting etc , come back to your breathing. If intrusive thoughts still persist you may feel the need to self sooth by focusing on positive experiences in your life, or repeating internally or externally positive mantras or words to yourself. Repeat the steps which worked for you for as long or as little as you like.

Mindfulness in everyday living: Once you have come to grips with the techniques that suit you it is possible to use them in many aspect's of your life when feeling stressed, anxious or need to feel grounded, which doesn't require the sitting position if its not possible. For example if you are washing up you may want to concentrate on the temperature of the water, or how the bubbles look in the water, if you are walking you may want to pay attention to the sun or clouds in the sky, the sound of the birds or traffic, if you are in a quiet room you may want to focus on the clock ticking, if you are drinking a hot drink you may want to pay attention to the temperature of your drink, plus lots more. It is also useful to be mindful when happy and content and to hold on to those feelings by being present to yourself and your current surroundings.

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