Part I: Practicing Mindfulness During a Crisis
Mindfulness: the state or quality of being mindful or aware of something.
I don’t know about you, but it feels like my mind rarely shuts off. I’m constantly reexamining the past or thinking far into the future, which is filled with the good, the bad, and the ugly. I also feel like my mind starts to play tricks on me – adding to my unfounded fears, distorting the possibilities, and causing doubt.
At a time in our lives when the future is uncertain, it’s really easy to see our minds wanting to run wild.
It’s normal to have fears and be frustrated. So many things right now are out of our control.
But you know what is in our control? Our minds. Not in a hocus pocus way, but using our minds to focus on the present and being mindful of our thoughts - especially the ones that don’t serve us. Think of it as observing your thoughts from the outside versus becoming your thoughts.
The good news is that mindfulness is a practice. It’s not something you are born with or without. And just like any practice, it doesn’t have to be perfect. You will often find your mind wandering or spinning out of control, and you can learn to bring it back to the present.
7 Ways to Practice Mindfulness
Pay attention to your breath. Any time you’re feeling lost in negative thoughts, come back to your breath. Take 5 slow deep breaths. Notice those breaths throughout your body.
When you’re walking, notice the smells, sights, and sounds. Name each one and something you find beautiful in nature.
Observe your thoughts. Everything starts with a thought. Thoughts affect your feelings, which then drive your actions. Observe your thoughts from a place of non-judgment and separate your true self from those thoughts by recognizing them. You can then choose to change them or just by recognizing them, many will lose their power in the moment.
Eat more mindfully. How many of us are cramming food into our mouths as we type an email? Try taking 10 minutes to eat without looking at your phone or even reading. Notice the texture, taste and smell of the food you’re eating.
Listen. Really listen when your family, friends or coworkers are talking. Instead of planning the next thing you’re going to say, try truly listening to their words.
Pause between shifting roles. I heard this on a parenting podcast and I thought it was genius! So often we walk into our home carrying work on our shoulders or come in frantically to work with thoughts about the kids. If you pause before changing from parent to employee, from employee to mom, from mom to wife, there is opportunity to decide how you want to show up and can do so from an intentional place.
Meditation is one of the best ways to practice mindfulness. There are so many amazing apps that can guide you through the process. Start with even 5 minutes and you’ll be amazed how much better you feel after. Meditation takes practice and that’s okay. Some of my favorite apps are Calm, Headspace and Insight Timer.
Practicing mindfulness will always have its benefits even when life calms down or is seemingly “perfect.” It allows you to live in the present and separate yourself from your thoughts. I hope these tips will help you now as you navigate an uncertain future, and later as life returns to a new normal.