Do you ever feel like your head is spinning after a long day at work? Do you notice that you’re a little more clumsy than usual when you’re stressed — as if you’re not fully aware of yourself or your surroundings? Do you often feel a sense of urgency, like you’re being rushed or on high alert? Or do you have depression that slows things down before you even get started?

These are all signs that you could benefit from a bit more mindfulness in your day. Mindfulness, in its most basic sense, is awareness of the here and now. To practice mindfulness is to stop the hustle and bustle and look inward or concentrate on one thing at a time. It’s not about clearing your mind, but about changing the way you respond to your constant stream of thoughts. 

If you aren’t approaching life in a mindful way, you might find yourself reacting out of anger or fear rather than responding in a way that’s aligned with your values. You might be stuck in the past or constantly worrying about the future. If you think you may have a mental health condition, it’s important to seek an assessment with a licensed clinician. Mindfulness is another tool that can help. It’s like a muscle you can build to engage with your life more fully, focus on the things you can control, and take joy in simple pleasures.

The following are seven simple mindfulness practices for beginners:

• The 5-4-3-2-1 sensory awareness exercise

This technique can help you ground yourself using your five senses when you’re feeling anxious. It takes some practice to get used to the sequence. Notice five things you can see, four things you can hear, three things you can touch, two things you can smell and one thing you can taste.

• Mindful breathing 

Just a few minutes of mindfulness at a time can bring your stress level down. However, research shows that 10 minutes is the average threshold to achieve noticeable benefits. Just set a timer on your phone and focus on your breath. If your mind wanders, notice where it goes, and then come back to your breath.

• Belly breathing 

When you’re anxious or distracted, you take shallow breaths that you feel most in your chest. You can signal to your body that you’re safe by breathing into your lower belly or your diaphragm. Taking a longer exhale helps, too. Put your hand on your belly and notice it move up and down.

• Body scan meditation 

A body scan can help you find tension and discomfort in your body and create a bit more ease. Start by focusing your attention on the toes on your left foot. Really tune in for a few seconds and see what you notice. Then move on to your foot and your left leg. Move up the left side of your body and down the right side. When you come to something that feels out of the ordinary or painful, imagine that you’re sending compassion and love to that body part before moving on.

• Mindful walking or movement 

You don’t need to sit in one place and keep still to meditate. Some people prefer movement-based mindfulness. Try going for a walk and focusing on your surroundings and what you can feel or sense in your body. Notice the wind or the sun on your skin, the sounds of the neighborhood around you, and the scenery.

• Mindful eating practice 

Meals and snacks can be a great time to put your phone down and practice mindfulness. Eat slowly and focus on the taste and the texture of your food. Let it be a sensuous experience. 

• Guided meditations 

If you want a unique experience or you’re looking for a certain effect, search for guided meditations anywhere you stream podcasts or videos. 

Tips for making mindfulness a habit

There are two aspects to a mindfulness practice: the time you spend actively practicing and the application of mindfulness to your everyday life. The best way to develop a successful mindfulness practice is to: 

• Start small

Start with five minutes of breath awareness in the morning or a few minutes of deep belly breathing at the end of your lunch break at work. When you consistently feel the calming effects, your brain will recognize this as a tool you can use when you’re feeling stressed.

• Keep the real goal in mind

Try putting a Post-it note on your bathroom mirror or setting a reminder on your phone. Remember that perfection isn’t the goal. The goal is gaining experience through practice. 

• Be kind to yourself

Try not to judge yourself for missing a day or getting distracted. In these moments, offer yourself some compassion. Remember that coming back to the practice after a distraction is the critical element that makes your practice stronger.

How mindfulness supports mental health 

Mindfulness isn’t about clearing your mind of thoughts. It’s about becoming aware of your thoughts and feelings without judgment, creating space between yourself and your reactions. Mindfulness plays an important role in emotion regulation, and it can help reduce symptoms of anxiety and depression. When you’re overwhelmed or dysregulated, mindfulness can help you tolerate your feelings until the situation passes. When things seem out of control, mindfulness helps you find perspective.

At Lightfully, mindfulness activities are often part of our comprehensive mental health treatment programs. Each of our clients works with licensed clinicians to create a personalized self-care plan to manage their thoughts, emotions, behaviors and relationships. We use a wide range of different activities and exercises so you can see what works best for you. 

While mindfulness offers some great mental health benefits, it’s not a substitute for treatment. If you’re ever looking for a holistic and personalized mental health treatment experience that incorporates mindfulness practices, please contact us.