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Mindfulness is a technique that can help us to understand ourselves a little better and appreciate the small things in life. But if you’ve never tried it before, it can be tricky to know how to get started.
To help with this, we’ve asked three mindfulness experts for their advice on how to begin, and why we should all make time to live a little more mindfully.
When we practise mindfulness, we’re intentionally focusing on the present moment.
This helps us to become more aware of our thoughts, feelings, bodily sensations, and the sights and sounds of our surroundings.
Mindfulness is also associated with a number of wellbeing benefits. Smriti Joshi, lead psychologist at Wysa, a mental health app, tells us more.
“Regular mindfulness practice is associated with helping to manage and reduce stress.
“It can also help to reduce the symptoms of anxiety and depression. It does this by reducing the tendency people have to react to negative mental and physical states, maladaptive behaviours (those that stop you from adapting to new or difficult circumstances) and ruminating thoughts.
"This self-awareness can help us to manage our emotions more effectively.”
Joshi adds that the regular practice of coming into a focused state during mindfulness can benefit our health by lowering stress cortisol levels, reducing blood pressure and helping us to sleep better.
Becoming more aware of the present moment can help us to recognise our thoughts and emotions more easily.
This promotes greater self-awareness as it enables us to stand back from our thoughts and spot any negative or all-consuming patterns.
Over time, mindfulness can help us to spot signs of stress or negative thinking, and deal with these better. Joshi adds:
“Mindfulness helps us to recognise our thoughts and emotions without getting caught up in them.
“Being non-judgmental helps us to learn to respond better to emotional situations, rather than react impulsively. Through intentional attention, we can learn to better adapt to our changing circumstances.
"Mindfulness can be particularly effective at breaking the cycle of chronic worry, as being in the present moment brings with it an accepting attitude towards the thoughts that come and go. This can help us to respond to stress in a more adaptive manner."
One of the biggest myths about mindfulness is that you need to clear your mind of all thoughts before you start.
That’s not true, simply because your brain is not designed to switch off, says Lynn Boudreau, a psychotherapist at Mind by Design and TherapyFinders.
“People say they can’t sustain mindfulness meditation because of their busy minds, and decide it’s not for them,” she explains.
“Our minds are deeply conditioned to react in habitual ways based on our past experiences.
“No matter how busy your head feels, when you are mindful you are no longer at the mercy of your thoughts. You can choose to engage with them or let them go.
"Separating from your thoughts during mindfulness can also help to create choice, so you feel more in control of how you respond to situations.”
Other misconceptions about mindfulness include not having enough time to do it – you can practise mindfulness in just a few minutes – and feeling you need a goal before you start a mindfulness session. Not true, says Boudreau.
“For some people, this can include feeling as though they need to achieve a higher consciousness, a spiritual awakening or inner peace when they practise mindfulness,” she explains.
“And when this doesn’t happen, they convince themselves they’ve been doing it wrong.
“Engaging in mindfulness can certainly bring about a sense of ease and emotional contentment, but you don’t need to have a goal in mind to benefit from it.
“No matter how busy your head feels, when you are mindful you are no longer at the mercy of your thoughts.”
Learn how to get started with mindfulness using these tips from our experts.
“There’s no need for a yoga mat or a completely silent space,” says Cheryl MacDonald, a yoga and meditation teacher, and founder of YogaBellies. “All you need is an environment that allows for a moment of pause.
“Start by focusing on your breathing, taking note of each inhale and exhale. Daily activities like having a shower or washing the dishes can also become good opportunities for mindfulness.”
“One really simple mindfulness exercise is to focus your attention on your breath,” Joshi explains.
“Notice the sensation when you breathe in and out, how your chest rises and falls, and the feeling of the air entering your nostrils and leaving your mouth. When your mind wanders, gently bring it back to the now by focusing on your breath.”
It’s very natural for your thoughts to wander during mindfulness. A handy tip to refocus your attention is to tap into your senses (what you can smell, hear, taste, touch or see). This will help you to tune back into what you’re currently experiencing.
To help with tapping into your senses more, Boudreau suggests picking up on 10 things you are experiencing during mindfulness.
“This can include anything from feeling your feet on the floor to hearing a distant clock ticking; noticing a smell in the room or location you’re in, to tuning into how the clothes you’re wearing feel on your skin,” she advises.
“Try to notice your thoughts and feeling without labelling them as good or bad,” Joshi adds. “Remember that thoughts are just thoughts, not reality. Instead, imagine your thoughts as a cloud floating by.”
A body scan is one of the most accessible ways to practise mindfulness. This is where you mentally scan down from your head to your toes, noticing sensations or any tensions as you go.
“Pay attention to the smell, taste, texture and colour of your food,” Joshi advises, “and then notice how every bite makes you feel.”
Connecting with nature and the environment around you is great for your mental health, and it can also help to bring you into a mindful moment.
“While you’re out on a mindful walk, look out for three things you can see, three things you can hear and three different smells you come across,” Boudreau suggests.
Here are some other pointers on how to rouse your senses during a mindful walk.
