Mindfulness has been discussed in the literature for over 2000 years, and more commonly used within mental health therapy since the 70s.
It can be a powerful tool to achieve a positive mental state both professionally and at home.
First, let’s define what mindfulness is.
‘A mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique’.
What are the benefits of mindfulness?
Mindfulness may help us manage stress and to reduce anxiety and depression. By improving our mental health, we can also see physical manifestations such as improved physical performance or reduced aches and pains.
Mindfulness can help to boost and increase our memory, concentration and attention. Using techniques around mindfulness, it may be possible to improve concentration, increase attention and promote better memory.
Simple breathing techniques can be used to clear your headspace and prepare you for the day ahead, or relieve you from stressors in your life.
5-5-5 Exercise
- You can be sat down, standing or laying down
- Inhale through your nose for a count of five
- Hold your breath there and count to 5
- Exhale through your mouth and count to 5 (really push all that air out)
- Repeat 3-5 times, depending on your current mood
This simple breathing technique can become a part of your daily routine. Whilst you can use the 5-5-5 exercise at any time, by having a regular schedule you may find the routine helps manage your stress and anxiety, knowing you have a reprieve coming.
Try and be realistic in what you commit to and have time for.
Mindfulness isn’t something you have to stop everything to do. It is said it is most useful when you’re in the middle of your daily activities or routine where your mind tends to wander into stressful thoughts and tension.
If you feel it is hard to manage your daily workload, incorporating small breaks into your schedule can improve your mood and productivity.
For example, when at work;
- Bring your favourite mug for your morning tea or coffee
- Make your break time a time to switch off
- Make your work desk feel welcoming and tidy
For example when at home;
- Light some candles
- Play music
- Watch a film you enjoy
- Read a book or novel
- Outdoor activities such as gardening or exercise
Think about simple things that make you feel good and give you a sense of relaxation.