Mindful Living in Central Illinois: A Guide for Adults Seeking Balance
Mindfulness has become a popular word recently, but what does it mean to be mindful? Mindfulness is a state of being fully aware of what is going on purposefully while being completely present without judging yourself or the situation. Mindfulness is extremely beneficial to physical and mental health.
How can someone begin to practice mindfulness and what are some of the benefits for individuals?
Let’s start with the benefits of mindfulness. One of the biggest benefits is the boosting of serotonin and reduction of cortisol within the brain. Cortisol is the stress hormone that the body produces in response to danger. When cortisol levels are high the body is in fight-or-flight and there are numerous body functions that are limited during that time due to the body only focusing on functions that are necessary for survival.
We spend the vast majority of our lives in our heads thinking about what we want for the future and what has happened in the past. We focus on what we should have done or how something could be better. We judge ourselves and others for actions taken and we get distracted by life and thoughts spiraling around in our heads.
Mindfulness can also improve sleep, focus, and concentration. The benefits reach beyond mental health into physical health with a reduction of blood pressure and improved cardiovascular health.
Mindfulness can be improved through various activities including meditation. Mindful meditation involves sitting quietly and focusing all of your attention on your breathing; if your mind wanders then return your thoughts back to your breathing. A simple way to begin is to start with one minute and gradually build from there with the goal being to progress to at least ten minutes a day.
Embracing Mindfulness Through Non-Judgmental Awareness and Sensory Engagement
Similar to the meditation of focusing on your breathing, you can focus on your feelings, thoughts, and emotions without judgment. During this exercise you allow yourself to feel or think a thought and instead of judging whether the thought is good or bad; positive or negative; you accept that the thought or feeling just is. This practice helps with understanding yourself and having more compassion for all aspects of yourself. Thoughts and feelings are not inherently good or bad and when we allow ourselves to judge the thoughts that we have, then we start to identify ourselves as being good or bad based on those thoughts.
Another way to practice mindfulness is to use your senses to be fully present in the moment. What do you see, hear, smell, feel, even taste? Take a moment and close your eyes, listen to what is around you, and focus on the sounds you hear. This act of intentionally being present in the moment is mindfulness.
Other methods of bringing awareness and being mindful throughout your day can be implemented with your daily tasks. When you are eating, give your focus and attention completely to what you are eating; explore the smell, taste, and feel of the food in your mouth. The use of various exercise activities can be mindful as well. Many people engage in yoga, tai chi, or walking and focus on the movement of their body throughout the exercise.
