Mindfulness

Mindfulness is the practice of being present, in the here and now, without judgement.

 

We can practice mindfulness anywhere and everywhere…

 

For example:

• Eating
  • look at your food
    • what does your food look like i.e. what colour is it, is it smooth, rough, etc?
  • take a bite
    • think about the texture of it in your mouth?
    • how does it taste?
    • are you eating on one side of your mouth more than the other?
    • how many flavours can you taste?
    • is it hard, soft, tough, chewy?
  • swallow it
  • can you still taste it?
  • how does your mouth feel now?
• Walking
  • notice the ground under your feet
    • is it hard or soft, smooth or rough, clean or dirty?
  • look around you
    • what can you see?
    • can you hear anything e.g. insects, animals, children, traffic, the wind in the trees?
    • are there trees, bushes, flowers, buildings, roads, paths, decorations around you?
  • take a deep breath
    • can you smell anything?  Is it pleasant?
    • does the air feel hot or cold?
    • are you breathing through your mouth or your nose?
  • notice how you are walking
    • how do you lift your leg?
    • what part of your foot touches the ground first?
    • what footwear do you have on?
    • what does the ground feel like under your feet?
  • notice the weather
    • is it hot or cold?  Where can you feel the temperature more e.g. on your head, back, face?
    • is it raining?  How heavy is the rain?
    • is there a breeze?  Where can you feel the breeze e.g. on your face, legs, back or side of your head?
    • is the sun shining?  Can you feel any heat?
  • Sitting
    • where are you sitting?
    • are there any sounds that you can here?
    • is the ground/seat under you comfortable?
    • what can you feel touching you right now?  Where is it touching you – bottom, back, neck, legs, feet?
    • what temperature is it?
    • what are you wearing and how does it feel – loose, comfortable, tight, cosy, light?

It is a quality we all have and as our mind is like a muscle, we need to consciously practice mindfulness often (to begin with), for it to become a natural response and to see the greatest benefits of it in our lives easily.