Mindfulness is a way of training yourself to focus your attention in a certain way to calm your mind. It can help you in your day-to-day life, work, relationships and overall wellbeing.
Here are some simple ways you can start practicing mindfulness.
One-minute breathing exercise – Sit with your back straight but relaxed. For the next minute, focus your entire attention on your breathing in and out. How air passes in and out of your nostrils and how your abdomen rises and goes down with each breath. If thoughts start crowding in, gently let them go and refocus on your breathing.
Check in with yourself – Bring yourself into the present moment by asking yourself, ‘What is going on with me at the moment?’ You can label your thoughts and feelings — for example, ‘that’s an anxious feeling’ — and let them go. You may start to feel more of an observer instead of someone reacting to thoughts and feelings.
Eat mindfully – When you’re having a meal, focus on your eating. Don’t read or watch TV at the same time. Pay attention to how the food looks, smells and tastes. You may find you enjoy your food more, and stop eating when you’re full instead of automatically finishing what’s on your plate.