Imagine this: you're outside, at the park laying on a blanket. It’s a sunny day but you’re under a tree and it’s slightly breezy. You feel the warmth of the sunshine on your legs but your face is shaded as you look up and through the branches. The wind gently rustles the tree branches and there’s the dim sound of kids playing in the distance. An occasional “whoosh” is heard as cars pass and as you lay there, you begin to close your eyes.

Are you feeling relaxed? I hope so. Mindfulness is the art of being aware of what’s happening around you. It’s letting go of your thoughts and feelings so you can be present with the things around you. The example above is similar to what you do when practicing mindfulness. It’s clearing your mind of your thoughts and just being aware of what’s around you. Best of all, it’s an effective way to de-stress.

Benefits of mindfulness

Our modern lives are often busy with more things to do than there are hours in the day. Even if we’re not physically busy —with a schedule full of things —overthinking and focusing on problems can create a busy mind. The greatest benefit of mindfulness is that it helps us slow down intentionally.

The main benefit of it is that it supports a focus on positive emotions, such as gratitude and compassion, according to PositivePsychology.com. It can help you move away from negativity and grow your empathy for yourself. It can also help you cope with the anxiety and feelings of isolation that modern-day life can bring.

How to be mindful

Some might believe that mindfulness is tied to religion or spirituality. In fact, mindfulness is a tool for calming your mind. You can choose how you want to practice mindfulness. For some, it’s through meditation, and for others, it can be through prayer. There are various ways you can be mindful. You decide what is the best way for you.

Here are a few simple exercises you can try from Mayo Clinic:

Pay attention. It's hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses — touch, sound, sight, smell, and taste. For example, when you eat a favorite food, take the time to smell, taste, and truly enjoy it.

Live in the moment. Try to intentionally bring open, accepting, and discerning attention to everything you do. Find joy in simple pleasures.

Accept yourself. Treat yourself the way you would treat a good friend. Apply the “golden rule” to yourself and your mind.

Focus on your breathing. When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.

Mindfulness is something you can practice at any time —while you’re driving to work, in a crowded store, or sitting in the park. You can even practice mindfulness when you’re cooking.

“What we think is what we become. We shape our reality by what we think”

What you practice grows stronger

Grow stronger by working out, for example.

Mindfulness is something you can practice every day. When we practice something regularly, “our brains develop new neurons in response to the repeated practice,” says Dr. Shauna Shapiro, a best-selling author, professor, clinical psychologist, and internationally recognized expert in mindfulness and self-compassion. The repeated practice of something rewires our brains. It changes the way we think, permanently. The more we practice mindfulness, the more it will grow in our minds.

We know that what we think is what we become. We shape our reality by what we think. When you practice techniques like mindfulness, it changes the way we think about the world and good things can grow —if we let them. It’s up to each of us to let ourselves grow. As Dr. Shapiro puts it, “What do you want to grow?”

Sources

Mindfulness - Psychology Today

Mindfulness, What is it really? | Marie Ficociello | TEDxMcphs

Mindfulness exercises

What is Mindfulness? A Simple Practice for Greater Wellbeing - Healthline

What Is Mindfulness? Definition, Benefits & Psychology - Positive Psychology

The Mind is Everything: What You Think You Become - Creativity Mesh