A lot is said about mindfulness these days and the benefits it can bring. Overall, it can help you to live more in the present and experience the current moment more fully. Mindfulness is a great tool that can be used to calm the mind and your anxieties so you can find tranquility and more joy.
I really hyped up mindfulness in that intro… hopefully you feel the same way after trying it yourself.
Before I go on, I should mention that happiness, in my opinion, is a combination of presence and gratitude. Read my article about gratitude here!
Sensory Input
When it comes down to it, mindfulness is about noticing… noticing all of the things going on around you that you would not otherwise pick up on if you are distracted by various thoughts. Notice these things by being aware of your senses. Being present goes hand-in-hand with mindfulness and gives you a more complete experience of the current moment of life while freeing you from worrying or distracting thoughts.
An easy way to start being more mindful is to consider these in the current moment…
- What can you hear?
- What can you smell?
- What do you feel physically?
- What you can see?
- What you can taste?
- And even, what emotions do you feel?
Some of these are more applicable than others in certain situations. When you are eating, give your full attention to taste; when walking, focus on what you see and hear; etc. In ANY situation, you can use a few or all of the above questions to take a sensory inventory.
With your attention fully on your senses, you will notice new and beautiful intricacies (tastes, sights, etc.) that otherwise would escape you. Life will seem so much more full and there will be so much more to experience. Being mindful and noticing what is going on in your surroundings will get you out of your head and into the present moment!
Stay in the present, realize that everything is okay and good in the here and now, and your anxieties will subside and be replaced by peace.
Willpower
In each effort of mindfulness, set an intention. Make that something related to staying present in the activity – the taste of the food when eating, how the water feels on your back when showering, perhaps the rise and fall of your chest when breathing as you meditate.
Naturally, the mind drifts when you try to focus on things as you do with mindfulness. Willpower is your best friend here. Use it to bring your attention back to whatever your intention is. Do not let yourself dive into or open the box on the thoughts you don’t want. Come right back to the present!
You don’t need to think about your upcoming shopping trip or yesterday’s conversation with your boss when you’re trying to eat or take a relaxing walk. If your focus drifts, pull it right back to the present moment and what sensations you are experiencing right now. Build your willpower through practice and intentionality.
As you get better with this, you can set these intentions for your whole day and have the goal to think or feel a certain way throughout the day. When your mind slips, simply use willpower to bring it right back to what you want. Don’t give too much time or attention to the unwanted thought. Only entertain thoughts harmonious with what you want, and use your willpower to control your point of consciousness.
Practice
Mindfulness and being present is a practice; it requires some commitment and time before you gain confidence in your abilities. You’re probably not going to be able to control your thoughts the first time you do it. On the other hand, once you get good at it, you are not just forever set. You must continue to utilize and enhance the skills you have developed for continued benefits.
Too many people give up on meditation and/or mindfulness because they fail to gain pure clarity and complete control of their thoughts within a few tries. If you want to get to that point, it will take consistency and use of mental willpower to bring your mind back to the present each time your thoughts drift.
For more on mindfulness, check out the Integrated Mindfulness Institute and the Center for Healthy Minds.
Try out mindfulness, live a bit more in the present, and share the benefits with a friend! Thank you for reading! 🙂
