You’ve probably heard the term “mindfulness” before but may not know exactly what it means or, more importantly, how to implement mindfulness practices in your everyday life.

Mindfulness is the ability to pay careful attention to what you’re thinking, feeling, and sensing in the present moment without judging those thoughts and feelings as good or bad.  

Countless studies link mindfulness to better health, lower anxiety, and greater resilience to stress. So it is worth creating time in your schedule to take a few mindful minutes a couple of times a day to help bring you back to the here and now.

Mindful Breathing

One aspect of mindfulness that is easy to learn and practice right away is mindful breathing.

The most basic way to do mindful breathing is simply to focus your attention on your breath, then inhale and exhale.

Here are some quick tips on setting yourself up for success with your mindful breathing:

• Ideally you want to be sitting, or even lying in a comfortable position.

• It is best to close your eyes, since it usually helps to maintain your focus.

• It is helpful if you can set aside certain times during the day for this exercise.

Now that you are comfortable and able to focus on the task, here are the steps for practicing mindful breathing:

1. Start by taking some exaggerated breaths: A deep inhale through your nostrils (3 seconds), hold your breath (2 seconds), and a long exhale through your mouth (4 seconds). Try and focus on the rise and fall of your belly.

   Quick Tips if This Is Your First Time Practicing Mindfulness:

   It’s very common that your mind will wander as it is distracted by thoughts about the past or the future. That’s ok!

   Just notice that this is happening and gently bring your attention back to your breath. When your mind wanders, you can say “thinking” or “wandering” in your head softly. Just gently redirect your attention right back to the breath.

   Notice and try to relax your body. Focus on your senses while you are breathing. Tune into your breath and notice where the breath is in your body. See if you can feel the sensation of breath, one breath at a time.

2. Stay in your comfortable position, breathing for five to seven minutes. Notice your breath, in silence. From time to time, you’ll get lost in thought so return to your breath.

3. After a your 5-7 minutes is up, once again notice your body seated here. Let yourself relax a little more deeply. Appreciate yourself for doing this practice today.

The more you practice mindful breathing, the more it helps, especially during difficult situations. Start today and try it out each day this week.

If you are still struggling to focus and relax after consistently trying a mindfulness strategy, consider setting up a free phone consultation and we can discuss whether or not counseling may be helpful.