having Mindfulness (staying present)

You may have heard of this concept or it may be entirely new to you. Welcome to a brief refresher or welcome to a new way of reducing your stress.

For a quick condensed video version of this, please click https://youtu.be/eoN051acxWk

BEING MINDFUL (AKA STAYING IN THE PRESENT)

What is this full mind that I speak of? It is being aware or mindful of what you are experiencing at the present moment. Or staying in the present moment to fully capture and enjoy what is happening around you. Sounds easy but how does that help you reduce stress?

WHY IT HELPS YOU TO FEEL LESS STRESSED

Of course you can’t stay in the present moment all the time. And you shouldn’t stay in the past or future all the time either. Yet we tend to do one or the other.

THE PAST

Thinking of positive past memories is wonderful. So are past successes or achievements. Or mistakes you’ve made that help you to make better choices or innovate more.

What tends to happen when we dwell in the past is to think of regrets, hurtful transgressions or guilt for a choice or action we took or didn’t take. And sometimes we relive those negative moments like a movie on a loop of rewind and forward. Not good for having less stress.

THE FUTURE

We all need to make plans for the future to complete tasks, projects and goals. Even grocery shopping. Yes these are important parts of our lives.

When we constantly think about all of the things we need to do, the things we want to do, and how we are going to do all of them and when…it’s exhausting. Or trying to figure out what tomorrow will bring. It can make us become overly worried. Leading us to anxiousness and stress.

THE PRESENT

When you are focused more on what is happening now and allow yourself, which means your mind, to fully engage in the experience then you are not worrying about the past and/or the future.

Let’s say the present moment is a stressful one. We naturally try to make sense of it by relying on past experience (which can bring more stress) or trying to write the future (but we don’t know what tomorrow may bring) so then we get anxious. What can we do? How can we stay in the moment and not be stressed?

TAKE A DEEP BREATH

Then take another slow and steady breath. Allow yourself to strengthen your will and refuse to let the past and present interfere. You’re just focusing on your breath going into your body feeding it oxygen. Relax your muscles and drop those shoulders. Then slowly let out that breath and any negative thoughts or feelings, Feel calmness wash over and through you. Close your eyes if it helps. This is your non-judging moment when you do not criticize yourself for anything. It’s only about feeling the moment.

Now your mind will be better able to cope and see ways you can deal with the current situation. You also may have to do another stress management technique to fortify your mindfulness. Choose from the many on this website.

Taking a few minutes a day to do this will help you stay on track.

PRACTICE MINDFULNESS

Breathing can definitely help, try some of these Breathing Techniques for practice. Once you get the hang of it, learn how enjoyable and free you will feel by trying to stay in the moment the majority of the time.

As an example, think of one of the most fun moments you have ever had. Maybe it was with family or friends. Everyone was laughing and having a great time with each other. You truly felt happy because you were completely immersed in the moment. You weren’t thinking about past or future problems. No thoughts of any regrets from the past or anxiety about the future. This is what we mean by staying in the present. Planning more fun moments like that, even through Zoom, will help you manage your stress.

HOW DO I STAY IN THE PRESENT?

While doing an activity, be fully aware of your senses and allow yourself to enjoy it. What are you smelling? What colors surround you? How about the air blowing your hair or touching your skin? What positive emotions are you feeling as a result of these? And let’s not forget the smells and sounds of nature and the tastes of food. Don’t just gobble that food down, instead enjoy the textures, aromas, and different tastes so that you are “experiencing” your food. Yes feel and enjoy all the great sensations that being alive and in the moment can give you.

STAY GRATEFUL FOR WHAT YOU HAVE AND EXPLORE THIS TOPIC MORE

It can also help to end or begin your day by using a journal to write what you are thankful for or are grateful for.

If you would like to learn more or get more in depth suggestions and techniques on mindfulness, there are classes, YouTube videos, Ted Talks and books that are available online.

Enjoy staying in the present so that you can stress less today.

For quick and easy gratitude journal pages I have some at my Etsy Store. Click the image to check them out.