Mindfulness for mental wellbeing

Mindfulness is a practice that involves focusing your attention on the present moment. Using a simple set of techniques, you can train your brain to be free of busy thoughts, or worries about the future, that can crowd out your sense of calm.

Taking short mindful breaks during the day, spending just 1-2 minutes focusing on your breath and surroundings, can be very beneficial.

Regulated breathing helps to keep awareness focused on the present, reducing anxiety, and helping with sleep.

Evidence also shows that physical changes to the brain can occur when practicing mindfulness: stimulating creativity and improving attention, problem solving and memory, and improving our ability to manage stress.[1]

Getting started

- Try sitting up, with your eyes open or closed, or walking outside.

- Pay attention to the sounds around you – those nearby and those further away. Think about any sensations you feel in your body: is the air cold or warm on your skin? Notice the pressure of your body against the chair, or of your feet on floor.

- Focus on the physical sensation of the breath going in and out. Can you feel it in your nostrils? Your chest? Your abdomen? Try to become aware of any sensations.

- Whenever a thought pops into your head (it might be ‘What shall I cook for supper?’ or ‘Mindfulness is so hard – I can’t stop thinking’), just notice it without judgement, and let it gently drift away, returning to focus on the breath.

Mindfulness for your family

Incorporating mindfulness into our daily routines can benefit the whole family. Try starting small and thinking about how you can use everyday family activities to incorporate some mindfulness practice.

Here are some ideas to try:

- Morning routines

Start the day with a routine - try concentrating on your breathing or taking a moment to notice the beauty of nature on the school run or when going for walks at the weekend.

- Mindful eating

Observing the different colours, flavours, smells, and textures of your food, or eating more slowly, are all small actions that can benefit from mindfulness.

- Journal

Write down two things each day that you’re grateful for.

- Podcast

Listen to a mindfulness podcast together.

- Get creative

Draw, colour in, get crafty – art can help us focus on the moment and de-stress.

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Sources:

[1] What Does Mindfulness Meditation Do to Your Brain? - Scientific American Blog Network - 2014

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