I must put on soothing music, I must have warm light, it must be completely quiet, I must buy a meditation pillow, I must be completely still, I must breathe in for 4 seconds or was it 5 seconds? Have you ever gotten caught up in the minutiae of meditating that you give up altogether? Pressure felt to “empty your brain” when giving meditation a go can often be the thing that stops us dead in our tracks. That isn’t to say meditation is not a powerful tool for fostering mindfulness. Instead, many myths about the practice have skewed perception and stopped people from cultivating presence in everyday life.
Mindfulness has been defined as the "awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentally to the unfolding of experience moment by moment” (Jon Kabat-Zinn, 2003). Ultimately, the ability to have awareness of our thoughts, emotions, sensations, and actions without judging ourselves, others, or our experience. A big misconception of mindfulness can be the expectation of full relaxation. When people don’t feel tranquil after a single meditation, it is easy to write off the practice as “not for them.” The reality is we can be fully present with whatever we are doing in our daily routine, and sometimes we will feel relaxed, but many times we experience frustration, boredom, apprehension, and the whole range of human emotions! It’s exploration. We get to venture into the workings of our minds: our sensations (air flowing through our nostrils or the temperature of our toes), our emotions (this sucks, hate that, need this), and thoughts (I wonder what my ex is up to right now). The key is nonjudgmental awareness. Tolerating something without judging or trying to change it.
Especially during the holiday season we can find ourselves in “go go go” mode or “autopilot.” When grocery shopping have you ever caught yourself wondering “have I been down this aisle yet?” When having a conversation with a relative, have you asked yourself “what am I going to say next” before the other person has finished. At any moment we could be thinking, feeling, sensing, and doing a million different things. Here are some ways we can slow down and experience more presence:
Mindful Eating: One of the simplest yet most profound ways to practice mindfulness is through eating. Put TikTok aside for a moment and fully engage with your food. Notice the colors, textures, and aromas. Chew slowly and savor each bite, nonjudgmentally paying attention to how your body feels as you eat.
Mindful Movement: This could mean yoga for you, but it could also be as simple as your next walk. All you need to do is notice yourself moving as you walk, making your body sensations the anchor of the mindfulness practice. To break out of the autopilot, you might ask yourself, “how do I know I am walking?” and then check in with your senses. You might be able to detect subtle shifts in your pulse, body temperature, or breathing rate before, during, and after you begin moving.
Mindful Routine Activities: Before you grab your keys in the morning, pause. Check in with yourself. Daily chores like washing dishes, showering, or even brushing your teeth can also become mindful practices. Turn these moments into opportunities for awareness by focusing on the sensations involved. Notice the warmth of the water, the feeling of the soap lather, or the rhythm of your brushing. By infusing mindfulness into these routine activities, you can transform mundane tasks into moments of presence.
The truth is, no one is 100 percent mindful all the time, but the more mindfulness we integrate into our lives the better we get at soothing overwhelming emotions and learn to separate judgemental thoughts from our experiences. Finding what resonates for you to practice mindfulness can keep you grounded especially when end of year fatigue and holiday anticipation sets in. Whether it’s through eating, walking, listening, or simply being present, these practices can help us navigate life with greater awareness, compassion, and joy.
Written by:
Allie Tortorella
Mental Health Counseling Intern
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