Mindfulness is about paying attention:
- On purpose
- In the present moment
- Non-judgmentally
Being mindful helps us to train our attention and increase our awareness and acceptance of the present moment. It is very normal for our minds to wander. Through mindfulness we can take more control over our focus of attention and choose what we want to focus on, in the present moment, rather than passively allowing our attention to be dominated by things that distress us.
We practice mindfulness by noticing our thoughts, feelings, physical sensations, sounds, smells, textures – anything we might not normally notice, without judgement, moment-to-moment. The skills involved in mindfulness are simple, but because it is different to how our minds normally behave, it takes a lot of practice.
There are two different ways we can practice mindfulness: formal practice with the use of guided exercises or informal practice with mindfulness of everyday activities.
Informal Mindfulness
Mindfulness can be practiced informally throughout the day by bringing mindful awareness to everyday activities.
Mindfulness in your morning routine
Pick an activity that constitutes part of your daily morning routine, such as brushing your teeth, shaving, making the bed, or taking a shower.
When you do it, totally focus attention on what you’re doing: the body movements, the taste, the touch, the smell, the sight, the sound, and so on. Notice what’s happening with an attitude of openness and curiosity.
For example, when you’re in the shower, notice the sounds of the water as it sprays out of the nozzle, as it hits your body, and as it gurgles down the drain.
Notice;
- the temperature of the water, and the feel of it in your hair, and on your shoulders, and running down your legs.
- the smell of the soap and shampoo, and the feel of them against your skin.
- the sight of the water droplets on the walls or shower curtain, the water dripping down your body and the steam rising upward.
- the movements of your arms as you wash or scrub or shampoo.
When thoughts arise, acknowledge them, and let them come and go like passing cars. Again and again, you’ll get caught up in your thoughts. As soon as you realize this has happened, gently acknowledge it, note what the thought was that distracted you, and bring your attention back to the shower.
Mindfulness of domestic chores
Pick an activity such as ironing clothes, washing dishes, vacuuming floors—something mundane that you have to do to make your life work—and do it mindfully.
For example, when ironing clothes, notice the colour and shape of the clothing, and the pattern made by the creases, and the new pattern as the creases disappear.
Notice;
- the hiss of the steam, the creak of the ironing board, the faint sound of the iron moving over the material.
- the grip of your hand on the iron, and the movement of your arm and your shoulder.
If boredom or frustration arises, simply acknowledge it, and bring your attention back to the task at hand. When thoughts arise, acknowledge them, let them be, and bring your attention back to what you’re doing.
Again and again, your attention will wander. As soon as you realize this has happened, gently acknowledge it, note what distracted you, and bring your attention back to your current activity.
