Life is short. Enjoy every moment. This great piece of advice emphasizes the value of being present in the moment; in other words, being mindful.
Practicing mindfulness can have many positive effects on your health. It can help you clear mental clutter, reduce stress and anxiety, lose weight and more. And reaping these benefits is not hard. In fact, you can start right now!
What exactly is mindfulness?
Mindfulness is being aware of your thoughts and feelings in the present moment — instead of dwelling on the past or focusing on the future. Being mindful encourages you to view your thoughts and feelings as they occur with kindness, curiosity and without judgment.
While mindfulness is often associated with meditation, it can also be practiced through daily activities that allow you to focus your full attention on what you’re doing in the present moment, like walking, eating, even folding laundry or doing dishes.
Three health benefits of mindfulness
Ancient practitioners have long said that mindfulness and meditation have many positive effects on overall health. Here are three biggies:
Stress reduction. Focusing on the present moment can help curb negative thoughts that contribute to worry and stress. When your mind isn’t cluttered, you can more easily process things that trigger stress.
Healthy weight. In a busy day packed with work, kids, chores, bills and a hundred other things demanding your time, it’s easy to eat without even thinking about it, and that can lead to unhealthy habits and outcomes. Eating mindfully means slowing down and focusing on each bite, enjoying the flavors, texture and experience, and stopping when you’re full. And that translates to healthier eating habits.
Physical health. Studies have shown that mindfulness can help improve or maintain good health, including lower blood pressure, pain relief and better sleep. Additionally, some mindfulness practitioners have reported improved gastrointestinal health, PTSD and addiction disorders.
Five easy ways to be mindful
The great thing about mindfulness: It can be practiced by anyone, anywhere, at any time. Try these tips to get started:
Simply breathe. Several times throughout the day, stop what you’re doing and focus on each breath and its journey in through your nose and out through your nose or mouth. Observe your stress melt away.
Take a walk. Getting away from your daily surroundings and giving your mind a chance to rest sets the perfect scene for mindfulness.
Do a body scan to develop mind/body connection. Find a quiet space to sit comfortably or lie down. As you breathe, mentally scan each part of your body starting at the top. Identify how each part of your body feels at that moment, without judgment or labels.
Eat mindfully. When you do, you slow down and consciously engage all your senses. How does the food look, smell and taste? Are you feeling hungry or getting full? When you start to feel full, stop eating and enjoy the feeling of being satisfied.
Meditate. Guided meditation resources are easy to find, often free, and are available in various lengths. Visit YouTube.com and type “guided meditation” in the search bar for instant at-home sessions. You also can meditate on your own by learning the basics and becoming a practitioner.
Use the EAP to get started
Your Employee Assistance Program (EAP) provides FREE access to many mindfulness resources. Visit guidanceresources.com (user name: MNPS; password: EAP) and click Personal Growth on the Wellness drop-down to learn more.
Once you start to practice mindfulness, you may find it challenging to stop random thoughts from invading your mental space. Give it time and remember being mindful is a practice. As with any new activity, practicing consistently brings the best results.