Each of my clients have eventually heard me ask, "Are you familiar with the concept of mindfulness?".
It's my go-to grounding tool.
It's my go-to coping tool.
It's my go-to emotional regulation tool.
It's my go-to embodiment tool.
That junk is just useful for almost everything.
But what is it really? What does it look like? How does someone get started? What does someone do with their mindfulness?
Now, I'm a frequent user of the phrase "it depends", because I advocate for everyone finding their own version of mindfulness that works for them.
But, today I'm here to share with you my interpretation of how to orient yourself to mindfulness and practice it in your daily life.
"Mindfulness is simply being aware of what is happening right now without wishing it were different. Enjoying the pleasant without holding on when it changes (which it will). Being with the unpleasant without fearing it will always be this way (which it won't)."
- James Baraz
1. Simply Notice
Check into the present moment-
Bring your awareness to what is going on around you in your space.
What is going on inside your body?
What is going on inside your mind?
Just notice.
Focus your awareness on only what is happening in this very moment.
Are there physical sensations you're noticing? Sounds? Smells? Thoughts? Emotions? Images?
*If you're having difficulty connecting with the present moment, try to focus your awareness of your breath. Notice the in and out of the air. Notice the rise and fall of your chest.*
2. Describe
Paying attention and looking closer-
While remaining as non-judgmental as possible, identify what you're noticing in the present moment.
Identify what's come to your awareness in concrete terms.
Turn your awareness in closer, noticing the sensations within your body.
Bring your awareness to where you notice your emotions within your body- What does it feel like?
Hard? Hallow? Prickly? Soft? Knotted? Heavy?
Bring your awareness to your thoughts- What do they sound like?
How does you body respond to your thoughts?
3. Acceptance
Acknowledge and embrace any discomfort (pain, stress, unease, fear, etc.) in your body-
What does the discomfort look like? What color is it? What size is it?
Embrace whatever it is you're noticing without placing an evaluation.
(Let go of the notion of good vs bad, right vs wrong)
Approach your discomfort with gentleness and kindness.
Tell yourself that the discomfort does not need to be fixed.
Your feelings are visitors and they are welcomed here.
Greet them.
Witness them.
Sit with them.
Hold them tenderly.
Continue breathing in and breathing out,
just sitting with the feelings,
accepting them as they come and go.
If you notice your mind wandering, gently shift your awareness back to your breath.
4. Release & Compassion
With gentle curiosity, extend compassion to your noticed discomfort-
If your emotions could speak,
what would they tell you they need?
If a loved one was experiencing the same discomfort,
how would you care for them?
what would you say to them?
How can you show yourself that same care and compassion?
Continue to come back to your breath, as needed.
Remembering to practice non-judgement and loving kindness.
Release your discomfort.
Allow these informative visitors to come and go as they please.
Mindfulness- I put that shit on everything.
For some additional information on mindfulness, I encourage you to take a look at this page on Mindful.org, What is Mindfulness?
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