How to Practice Mindfulness: Top 5 Methods — Gareth Michael
Life in the modern world can leave many people living on autopilot, rarely stopping to consider what they want from their days. The external noise is loud and distracting, and it can be hard to focus and feel connected to ourselves, as well as to our friends and family.
The good news is that more peace, calm, and clarity are available to us whenever we need it, through mindfulness practices. Whether you would like to discover what mindfulness is, or you’re wondering, ‘How do I practice mindfulness?’, this blog will guide you in discovering how to practice mindfullness, its many benefits, and the ways you can use mindfulness to feel more empowered in your own life.
What is mindfulness?
Mindfulness involves creating space for ourselves and learning to pay attention to the present moment, without judgement. Many of us are used to our daily lives being consumed by challenges and worries that often take our focus elsewhere. When we focus too much on the past or the future, we can't live in the present moment.
So what is what is mindfulness practice? Mindfulness involves bringing your attention to the here and now, and learning how to be more spiritually connected. If you’re wondering, ‘How do you become more spiritual?’, there are many ways to practice mindfulness, which will allow you to experience more clarity and peace in your daily life.
Reasons to start practising mindfulness
There are many benefits of practicing mindfulness. And the wonderful thing is there are lots of ways to include it in everyday activities. Whether you’re looking for mindfulness exercises for anxiety, or are craving more stillness and connection in your life, learning how to practise mindfulness could make all the difference.
It reduces stress
Mindfulness practice is known to reduce the stress hormone response in the brain and help us to feel more calm and peaceful. This, in turn, has many health benefits, such as lowering blood pressure and strengthening the immune system. Therapies such as Cognitive Behavioral Therapy and Mindfulness-Based Stress Reduction (MBSR) can be especially helpful when it comes to improving emotional regulation.
It helps reduce anxiety and depression
Mindfulness training is a valuable tool for helping us focus on the present moment. Mindful activities hugely benefit people who experience anxiety and/or depression. When we are focused on the now, we are far less likely to spend time using our energy to worry about the future or past. In the present moment, we only have what is.
It improves sleep
Those who are regularly practicing mindfulness can expect to find themselves experiencing improved sleep. The calm-inducing nature of mindfulness not only helps to improve stress but also creates the mental space needed for a relaxing night’s sleep.
It reduces chronic pain
Regular mindfulness exercises are known to help reduce chronic pain, by helping to relax the body. Learning to focus on the present moment can lessen the time spent focusing on pain, and provide restorative energy to the mind and body.
It helps to expand your awareness
When we learn to pay attention to the present moment, we become aware of our emotions, and in turn, will feel more in tune with the world around us. When we make this a regular practice, it allows us to live more consciously and in sync with who we are.
5 Tips to practice mindfulness
How do you practice mindfulness? The key thing when practising mindfulness exercises is to make it a regular thing. If you’re wondering ‘How can I practice mindfulness?’, begin by setting aside time each day and choosing one mindful activity to focus on.
So what are 5 ways that you can practice mindfulness?Here are some techniques to practice mindfulness:
Check-in with yourself
The first of our 5 ways to practice mindfulness is one of the simplest spiritual practices you can do throughout your day. It can be easy to rush through life and not notice our thoughts and feelings. It’s important to stop and check in with yourself, and ask, how am I feeling right now? Is my head feeling spacious, or is it filled with negative thoughts?
A body scan is a helpful tool to use when you want to check in with yourself. Find a quiet moment and close your eyes. Take some deep breaths, and gently bring your attention to how your body feels as you focus on your breathing. Begin to scan slowly from your head right down to your toes, becoming aware of any bodily sensations without judging them.
Connect with your 5 senses
One of the best ways to practice mindfulness is to focus on our senses. Take some time to slow down and ask yourself, What can I see? What can I hear? What can I feel? What can I touch? What can I taste? This practice instantly brings you back to the present moment and will offer you the most calming and grounding experience.
This is particularly useful anytime you are feeling overwhelmed or anxious. You can extend this further and try mindful eating, which is the practice of giving your full attention to the preparation, serving, and consumption of your food. Can you use your five senses here too?
Try a meditation practice
Mindfulness meditation is all about paying attention to the breath. But how do you practice mindfulness meditation? As you sit still and focus, notice when your mind begins to wander and gently return your attention to your breathing. Meditation practices are designed to help you feel more present and reduce stress, anxiety, and anything else that keeps you from feeling focused.
Spend time in nature
One of the simplest mindfulness activities is spending time in nature. Nature provides a soothing and rejuvenating experience. Time spent outdoors calms our nervous system and reconnects us with the earth. Mindful time in nature will help us to become more focused, feel more positive, and experience improved mental health.
Practice mindful listening
Next time you talk to a friend or family member, ask yourself, am I listening? Mindful listening is all about listening without judgement or interruption. Our internal thoughts and opinions can often get in the way of how well we can listen to someone else, so by learning to listen mindfully, we will be better able to hold space for the people important to us.
Can you learn mindfulness on your own?
If you consider yourself a spiritual person, you’re likely already practicing mindfulness each day without realising. But if you’re unsure where to start, how can you practice mindfulness on your own?
You could begin by choosing one of the methods above and incorporating it into your day. For example, could you begin each morning by checking in with yourself? Or could you include a daily walk? The beauty of mindfulness is you can stop your thoughts and notice your feelings at any point during your day. The key is simply remembering to do this.
Mindfulness training can be extended by working with a coach who can guide and support you in discovering just how transformative mindfulness can be.
Can I practice mindfulness without meditating?
Yes, you can! Whilst mindfulness and meditation are often linked, there are many other ways of practicing mindfulness without using meditation.
Many people are unsure of how to practice mindful meditation, or try it and realise it does not resonate with them right now. Instead, think about other ways that you can slow down during your day, and bring your attention back to the present. If meditation isn’t for you, this doesn’t need to be a barrier to your practice - there are so many other ways to incorporate mindfulness into your day, that will be just as beneficial.
Supporting you to become more present in your life
Mindfulness is a truly transformative practice, which can change your world. There are many ways to begin on your own, but if you would like some support with deepening your mindfulness practice, then spiritual coaching could be for you.
Working with a spiritual coach will challenge you in new ways, and open up possibilities for you to explore your spiritual development further. If you have questions and would like to find out more about how this may help your journey, get in touch today to book your free 30-minute consultation.