Practicing Mindfulness In 2020
Are you struggling to focus? Do you find getting everyday tasks done harder than before? Like most of us, you might struggle with anxiety and feel overwhelmed on occasion. This is where mindfulness can come in. Mindfulness is the practice of focusing on a task or activity that forces you to be in the moment and which can allow you to relax and live each moment as you experience it. Mindfulness has grown in popularity in recent years and with it a large number of practices that promise to decrease your stress and anxiety. Some of the most popular, but harder to put into regular practice are listed below.
If you thought that meditation was only for Tibetan monks or ‘woke’ millennials, think again. Meditation comes in many different forms. Practicing mindful meditation may take a little getting used to, especially if you are new to mindfulness, and sitting still for a certain period of time is difficult. Nonetheless, this is a practice and can be incredibly rewarding. Choose an environment that you feel relaxed and safe. This might be your bedroom, for example. Set aside some time in your day, even if it’s just ten minutes. Finding time for yourself is just as important as actually practicing the meditation — a gentle reminder of your value.
2- Less Screen Time
The more access we have to technology, the more screen time we are likely to spend. Instead of using your phone or iPad before bed each evening, try to engage yourself with mindful activities such as reading or listening to an audiobook. This not only gets our bodies prepared for sleep but allows our eyes to rest from the blue light that comes from screens. Another practice to consider before bed is to journal. Journaling, like a free form of expression, can allow you to take the thoughts from your day and put them to paper in a cathartic way. You may need to find the style of journaling that works for you, and it may be through poetry, scribbling, or even coloring in.
3- Mindful Exercise
Exercise doesn’t have to be high intensity for it to benefit you. Undertaking very intense training for extended periods of time can actually have adverse effects on your adrenal glands. This is because overtraining can cause the hormones in these glands to become depleted and result in what is termed ‘adrenal fatigue.’ This isn’t a normal occurrence however and often comes with other stress, which contributes to adrenal fatigue, not just overtraining. Nonetheless, gentler exercises are generally better for your body. Swimming, for example, is both gentle on your body and can incorporate mindful practices when done right. Instead of focusing on your destination, swim mindfully, noticing every stroke and the feeling of going through the water. Another popular choice is, of course Yoga. Yoga and meditation are both practices that are interlinked with each other. Yoga exercises performed on yoga mats is beneficial for mind and body and combines mindfulness with the release of physical and emotional tension.