Clearing the Air: What Mindfulness Really Is
When you hear the word “mindfulness,” what do you think of? Maybe it’s a person sitting perfectly still on a mountaintop. Or maybe it feels like something too hard for regular people to do.
At Helping Hand Therapy, we want you to know that mindfulness is much easier than you think.
Mindfulness means focusing on the present moment without judging it. It’s about noticing your thoughts, feelings, and body sensations as they happen. You just accept them for what they are and let them go without getting caught up in them. Think of it like watching the weather inside you. You aren’t trying to change the clouds or stop the rain. You’re just watching them go by.
Mindfulness is a great tool, especially for people dealing with mental health challenges. It can help us feel more grounded and calmer when life gets overwhelming. The goal isn’t to have a completely empty mind or to be perfectly peaceful. In fact, an active, busy mind is normal. Mindfulness is about learning to be with that busyness instead of fighting it.
Busting Common Myths About Mindfulness
- Myth #1: You have to clear your mind of all thoughts.
This is the biggest myth! The goal isn’t to have a blank mind. It’s to notice your thoughts without getting stuck on them. Our brains are made to think, and that’s okay. - Myth #2: Mindfulness is a religious practice.
Mindfulness has ancient roots, but today’s practices are grounded in science. It’s a mental exercise, not a religion. - Myth #3: It takes a lot of time to be mindful.
You can be mindful for just a few minutes a day and still get the benefits. Some of the most helpful practices are only a minute or two long.
Active Mindfulness Practices
Mindfulness isn’t just about sitting quietly with closed eyes.
You can be mindful while doing everyday things. These practices help you pay attention to the present moment as you move through your day.
Mindful Eating:
When you eat, you really focus on the experience. Notice the colors, textures, and smells of your food. Chew slowly and pay attention to how it tastes. Enjoy each bite without looking at your phone or watching TV.
Mindful Listening
The next time you are talking with someone, try to just listen. Don’t plan what you will say next. Pay attention to their tone of voice and the pauses. If your mind wanders, gently bring your focus back to the person speaking.
Mindful Walking
As you walk, pay attention to the feeling of your feet on the ground. Notice each step, the swing of your arms, and the rhythm of your breath. Pay attention to the sights and sounds around you as they appear.
Resting-Based Mindfulness Practices
Sometimes, you need a break. It’s a chance to reconnect with yourself.
These practices are great for quiet moments of rest.
Conscious Breathing
Find a comfortable seat and close your eyes. Place one hand softly on your belly. Take a deep, slow breath in, and feel your belly rise. Breathe out and feel it fall. Notice the rhythm of your breath without trying to change it.
The Body Scan
Lie down or take a seat in a relaxed manner. Start with your toes and bring your attention to each part of your body. Notice any feelings—warmth, coolness, tightness, or comfort—without judging them. Shift your focus up. Begin at your legs, move through your body and arms, then reach your head.
Sitting Meditation
Find a quiet spot to sit. Set a timer for 3 to 5 minutes. Close your eyes and notice your breath. When your mind drifts (and it will!), notice the thought. Then, gently bring your focus back to your breath. There is no right or wrong way to do this.
Resources to Help You Get Started
Ready to learn more?
These trusted resources offer guided practices and helpful ideas to support you.
These websites are a great way to get started and learn more.
A non-profit group with articles, guided meditations, and practical advice. It’s a great place to learn more.
A well-known psychologist and meditation teacher. She offers many free guided meditations and talks on her website.
The UCLA Mindful Awareness Research Center gives you free, research-based guided meditations. It’s a reliable and easy place to start.
These apps are also great for making mindfulness a regular habit:
A very popular app with guided meditations for issues like stress, anxiety, and sleep.
Known for its simple, animated guides that make meditation easy to understand and add to your daily life.
This app has a huge library of over 100,000 free guided meditations from many different teachers.
Conclusion:
At Helping Hand Therapy, we believe small, simple steps lead to real change.
Mindfulness isn’t about being perfect. It’s about showing up for yourself, one moment at a time. It’s a practice of showing kindness to yourself, and it’s a journey that is entirely your own.
If you want to learn more or need support with these practices, our caring team is here to help. We specialize in trauma and somatic therapies. We can help you create a mindfulness practice that suits you.
Your Action Plan for a More Mindful Life
Start with a single breath:
Right now, take one deep, slow breath. Feel the air fill your lungs and then let it out. That’s it. You just practiced mindfulness.
Schedule 5 minutes:
Pick a certain time each day for one week to practice. It could be when you wake up, during your lunch break, or before you go to bed. Even five minutes make a difference.
Choose Your Practice:
Start with one example from this post, such as mindful walking or conscious breathing. Try it for a few days before trying another one to see what feels right for you.
Embrace Wandering:
When your mind wanders, don’t get upset. That’s a normal part of the process. Simply notice that your mind has wandered and gently bring it back. Be proud of yourself for noticing!
Use an App:
Download one of the free apps we mentioned. They can give you the support and guidance you need to make your practice a habit.
Book an appointment with us here!