Mindfulness

Posted by Sheryl Williams on 4/9/2020

 What Is Mindfulness?

Mindfulness means paying full attention to something. It means taking your time to really notice what you're doing.

Why Do People Need Mindfulness?

Mindfulness helps you do your best at things. It helps you:

  • pay attention better
  • be less distracted
  • learn more
  • stay calm under stress
  • avoid getting upset too easily
  • slow down instead of rush
  • listen better to others
  • be more patient
  • get along better
  • gain self-control
  • get tasks finished
  • feel happier and enjoy things more
    • Guide yourself in a gentle mindful breathing exercise — you can use the script below (approximate time — 5 minutes, allowing time for pauses):

Sit in a comfortable posture, with your spine upright and your shoulders rolled down and back. Close your eyes, if that feels comfortable for you, and just allow your breath to be natural….
As best you can, bring your attention to your breath, noticing when you are breathing in…
and when you are breathing out….
See if you can notice what your breath feels like in your nose, as the air goes in your nose, and then comes out over the lips…. (pause)….
See if you can notice what your breath feels like in your chest, perhaps sensing the gentle expansion of the chest on the inhale, and the fall of the chest on the exhale…. (pause)….
You may find yourself thinking about breathing, but see if you can focus on the actual physical sensations of breathing…. What does it feel like, right now, in your body as you breathe?
If you’d like, see if you can notice what your breath feels like in your belly, noticing how the belly expands as you inhale, and softens as you exhale…. (pause)….
You may also be able to notice the sensations of the breath elsewhere in your body….
For a few more moments, just try to let your attention rest on your breath, wherever YOU notice it most….
When you’re ready, you can open your eyes.

Spending a few moments deliberately attending to the breath can lower the heart rate, and often has a calming effect on the mind and body.