When I suggest mindfulness to clients, I often get a reluctant, or resistant response. Of course, when you're already stressed and overwhelmed, another task is the last thing you want. It's another thing to tug at you; to feel you have failed at.
Something that I found revolutionary, though, was the suggestion that mindfulness might be something that doesn't need any time or energy set aside. Any task can be performed mindfully - no calming music or candles necessary.
Why not try eating something mindfully? For example, an apple - try to concentrate on finding out as much as you can from each of your senses while you eat it. What colour is it? If it's red, is it more pink, or brown? Is it shiny or dull? How does it smell? Do you register new smells after you've bitten it? What is the texture like against your tongue, teeth and cheeks? Is it sharp and crunchy, or mellow and soft? Can you picture it filling some space in your stomach, and the nutrients providing fuel for your body?
Small acts like these can be incredibly grounding, and help to build appreciation of small pleasures.
You can also turn mindfulness towards your emotions. I often realise, during my morning routine, that my thoughts are racing, and I feel quite flustered. In these moments I will ask myself if I can leave those thoughts for a second. I visualise it like sweeping objects off of a table. I ask myself how I am feeling, and if there's anything I can do in that moment to give myself some ease. Almost always, I realise that my lungs would like a deep breath and my shoulders would like to drop. Then I try to give myself some acknowledgement, validation, and affirmation. Something like, 'Thanks, brain! I know you're trying hard to keep me safe and well. These thoughts aren't helping me right now, though. I'm actually okay. I'm safe, and I can handle what the day brings.'
Sometimes, if I spend a second thanking and reassuring myself, I can feel a physical shift, like a fist unclenching around my chest. These moments make me feel like I am getting into the drivers' seat, and having a say over my feelings and my actions.
Integrating these practices takes a bit of time, and it's worth beginning when you're feeling on top of things, so it doesn't feel like the final straw when you're already struggling.
Here are some more everyday tasks that can be done mindfully without breaking your stride:
- making a cup of tea/coffee
- showering
- brushing your teeth
- hanging out or folding up laundry
- doing your make-up
- cooking or chopping up vegetables
- playing an instrument
- stretching or working out.
Why not give it a go and see how it makes you feel?
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