Mindfulness, which is the practice of being completely aware in the present moment, has enhanced my well-being and helped to decrease my anxiety.
Now, there’s usually a question I get asked whenever I bring up mindfulness.
“Aren’t we always aware of the present moment?”
No, we are not always aware of the present moment.
True mindfulness is ultimate awareness.
Not worrying about the future or sulking about the past.
Think of a wide receiver in football going out for a pass.
The quarterback throws the ball right on target, but the receiver, preoccupied with the safety running full speed towards him, drops the ball. The wide receiver was not fully mindful of the ball coming toward him. His awareness had wandered to the safety instead.
Another example of mindfulness would be going on a date after you breakup with your significant other.
You can’t stop thinking of your ex the entire evening. Your new date seems nice enough, but you aren’t fully present in the moment. When your date asks you a question, you blank out and can’t answer. Your mind has been wandering with thoughts of your ex. You are not practicing mindfulness.
Mindfulness is a skill that you can learn over time.
BEING PURPOSEFUL WITH YOUR ATTENTION
Whatever we focus on gains momentum.
This sentiment is true with anything – positive thoughts, negative thoughts; it doesn’t matter.
Until I started purposely focusing my attention on the present moment, I hadn’t realized how much of my awareness was on auto-pilot.
So much of my life I had spent immersed in subconscious thoughts, mostly fear-based and negative in nature. When these thoughts are on cruise control, they tend to have a negative effect on my anxiety. That’s why being mindful can help by focusing all of your attention on the present moment. This helps to strip away the wandering fear based thoughts that anxiety basks in, giving you the power to enjoy the present moment again.
It can be a challenge to redirect our attention back to the present moment consistently. Doing this takes practice, and you will have moments when it seems nearly impossible.
But you can do it.
Patience and persistence are the key elements.
When you first start practicing mindfulness, make reminders to yourself.
Take post-it notes and stick them around your home, car, and in your wallet or purse.
“STAY MINDFUL”
“BE PRESENT”
“FOCUS ON YOUR AWARENESS”
Whatever key phrases help to remind you.
I usually write it down on a large whiteboard I have in my living room, as well as a piece of paper which I carry around in my pocket all day as a reminder.
The more you practice mindfulness, the easier it will become.
Eventually, you’ll start to see a shift in your awareness from wandering thoughts, troubles, fears, to the present moment.
Mindfulness will become second nature to you.
MINDFULNESS TECHNIQUES
Below is a list of seven mindfulness techniques based on therapies, strategies, personal experience, and recommendations.
- DBT (Dialectical Behavior Therapy): DBT is a form of therapy that focuses on providing therapeutic skills in four key areas, including mindfulness. In DBT, you learn to Observe, Describe, and Participate. You want to observe what is going on in the present moment, both internally and externally, describe it (in your head or out loud), and then participate fully in whatever activity you’re doing. Keep reminding yourself to Observe, Describe, and Participate until it becomes a natural go-to.
- Meditation: Meditation has many benefits that help reduce stress and anxiety. The idea behind meditation is to slow down the overactive mind. Anxiety inducing thoughts creates anxiety-inducing emotions which create an anxiety-induced body. Meditation helps calm the mind and relax the body, which in turn reduces anxiety.
- The Ten Minute Nature Focus: I learned this technique from a good friend of mine. First, you need to go out in nature somewhere, preferably a hiking trail or any area where you are alone. Pick out a specific spot to focus on; this could be a tree branch, a bird’s nest, the sky, or any area where you can harness your attention. Then, focus intently on this particular area for ten minutes. This activity will help you maintain a level of focus that can have a calming effect on your anxiety by taking your focus off the thoughts that caused it.
- Five Senses Exercise: This exercise consists of focusing on the five senses. The convenient thing about this exercise is that you can do it anywhere. First, take a few minutes to tune into your body while taking some deep breaths. Then, you can either choose one or focus on all five senses. When finished, breath deeply and acknowledge how incredible it is to have these five senses at your disposal.
- Mindful Breathing: This consists of focusing on your breathing. The first thing you want to do is find a comfortable position while paying attention to and relaxing your body. Then, tune into your breath, noticing the natural flow, in and out, and as soon as your thoughts start to creep in, redirect yourself back to your breathing. Do this for another five to seven minutes and then go back to noticing your entire body while offering an appreciation for performing this exercise.
- Journaling: Keeping a journal is a great way to stay mindful. You can write down anything from your troubles or things that are bothering you, to your daily activities and overall thoughts. It’s up to you on how you want to structure it. I tend to write about the thoughts that are bothering me, but also about things I am grateful for in my life. When I go back and reread these journals, I’m astounded to see that most of the issues that were bothering me months earlier mean very little now.
- Wishing Other People Happiness: This one may seem odd, and some may argue it does not constitute the standard definition of mindfulness. But there is a power to this technique that brings us back to the present moment. When you think of the people that you love, your closest friends and family, spouse, or children, wish them happiness for no reason other than that you love them. This will help take the attention off of your anxiety and on your loved ones in that present moment. You will also feel a sense of joy when thinking about the people that you love receiving a positive vibe.
IN REVIEW
Try these techniques out and see which ones you like and which ones work best for you. There is never a “right” or “wrong” answer. We are all unique and have different methods that work for us. I recommend experimenting which each and seeing which has the most significant influence on you.
Looking for an anxiety coach? Contact me at brad@upplifter.com for a free consultation!
Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the medical and health area for your particular needs and circumstances prior to making any medical or health-related decisions. For your health-related questions, please seek the advice of a licensed physician or any other qualified health care provider immediately.
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