She Strengthens

Unlocking the Power of Mindfulness: A Simple Guide

What is Mindfulness, Anyway?

With over 739 million search results on Google, it’s no wonder many people are left wondering what mindfulness really means. Despite its popularity, the concept can feel confusing and overwhelming. So, let’s break it down to its simplest form.

The Foundation of Mindfulness

Mindfulness is the basic human ability to be present in the moment. It’s the practice of conscious awareness, acknowledging and accepting our thoughts, emotions, and surroundings without overreacting or becoming overwhelmed. The Oxford English Dictionary defines mindfulness as a mental state achieved by focusing on the present moment, calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations.

The 7 Pillars of Mindfulness

There are seven essential attitudes that form the foundation of mindfulness:

1. Non-judgment: Letting go of criticism and embracing acceptance.
2. Patience: Cultivating understanding and compassion.
3. Beginner’s Mindset: Approaching experiences with a fresh perspective.
4. Trust: Having faith in yourself and the present moment.
5. Non-striving: Embracing the journey, rather than focusing on the destination.
6. Acceptance: Welcoming what is, without resistance.
7. Letting go: Releasing attachment to outcomes and emotions.

Practical Mindfulness Exercises

Now that we’ve covered the basics, let’s dive into some simple yet effective mindfulness practices:

Mindful Hand Awareness Exercise

Grasp your hands together tightly and focus on the sensation for 5-10 seconds. Keep your attention on the feeling as long as possible.

Full Sensory Awareness Practice

Stop, look around, and become aware of your surroundings. Engage your senses by asking yourself questions like: What do I see, hear, taste, touch, feel, and smell? Take mental notes without judgment, and continue observing your environment.

CALM Breathing Exercise

Use the word CALM as a guide:

• C: Notice your breath entering your chest, feeling the rise and fall.
• A: Bring your shoulders up toward your ears as you inhale, and relax as you exhale.
• L: Squeeze your thighs and leg muscles together as you inhale, releasing tension as you exhale.
• M: Open your jaw, breathe in and out through your mouth, and move your jaw side-to-side.

The Key to Mindfulness

Remember, mindfulness is about being aware, present, and non-judgmental. Don’t overthink it – simply focus on the present moment, and you’ll be well on your way to unlocking its benefits.