Practicing Mindfulness
By Gail Marion Ayotte MSEd, ATC, LAT, CKTP
The COVID – 19 pandemic has presented us with a rare opportunity, a mandatory slow-down. Over the last month the earth has begun to heal itself. Pollution levels in major cities like New York and Los Angeles have decreased. Scientists have reported a decrease in the earth’s shaking. All because we are being forced to stop “doing”. We are in a unique situation where we have a lot of time to “just be”.
This makes many of us uncomfortable. We are used to working, going to school, caring for family members, going out with friends. We are used to being scheduled and often times over scheduled. Now we cannot do any of that - so what do we do with all this time?
Lack of structure in our daily life and disruption of our daily routine can lead to feelings of discomfort, depression, and anxiety. Currently, we are removed from many of the daily physical demands and left with emotional stressors. This proves to be a challenging situation. But, what if we redirected our physical energy and focused our attention on the present?
Mindfulness is the act of being fully in the present moment. Your mind is not in the past or the future - it is right here and right now. It means that when you are doing something, you know you are doing it.
Being mindful isn’t as hard as you think. You might think you need to schedule additional moments of mindfulness into your daily routine in order to feel its full effect. The truth is, though, that mindfulness can be part of the tasks you already do. For example, you can be mindful while you are washing your hands (something we are all doing a lot of these days). Embrace the physical sensations - the temperature of the water, how the soap suds feel on your fingers, or the sound the water is making. It is actually quite relaxing.
Here are a few simple ways to increase mindfulness:
· Set an intention each morning. A simple daily mantra, for example, “Just for today, I will be patient.” “I” statements are most effective, because you can control your own success.
· Statements of purpose are often effective when coupled with a gentle reminder during the day. There are phone apps that promote mindfulness in which you can set to chime randomly or at set points during the day. The Mindfulness Bell (iPhone) and MindBell (Android), for instance, ring a traditional Tibetan singing bowl. They are an audible cue to remind you to restate your intention and bring it back into focus.
· Embrace tech-free moments. Start your day with a cup of coffee or tea, before turning on your phone or answering emails.
· Pay attention to your body. Physical reactions to stress are so ingrained that they occur without any awareness. Is your jaw clenched, shoulders tensed, or are you holding your breath?
Simple choices you make each day will increase your mindfulness. The more regularly you practice mindfulness, the more you will develop the ability to be mindful. Meaning, you do not need more time in your day to be mindful, just the motivation to integrate mindfulness into the moments that already make up your day. All you have to do is pay attention to the present moment and allow yourself to be with what is here – right now.
Being in the moment is something that is rare these days. We are pulled in so many directions by too many stimuli, too much responsibility, and at too hectic a pace. Maybe this opportunity to slow down and quiet our minds is the perfect opportunity for personal growth. They key is to be present.
Be grateful for what you have. Do your best to be mindful of what is here and now, instead of what already happened or what lies ahead.