Mindfulness Workout
In today’s society, we are bombarded by so many physical workout options. However, we are not shown a lot of ways to build our metaphorical mindfulness muscles outside of meditation. Meditation is great for some, but it is not always approachable for everyone. Let’s talk about some ways we can train our brain to be present. But first, let’s define what mindfulness actually is.
Mindfulness
My favorite definition of mindfulness is a non-judgmental awareness of the here and now. There are many times we might be in the present moment but then quickly we start judging ourselves. Like if I am enjoying a walk outside and noticing the birds, I hear chirping…My brain might quickly start thinking “You should be doing this more” or “You have so many other things to do right now, is a walk a good idea”. I don’t know if any of you can relate, but my judgmental thoughts can instantly pull me right out of the moment.
Along with compassion and non-judgmental awareness, mindfulness is being in the present moment. I have a pretty fast moving, anxious mind so it is really easy for my brain to spend a lot of time traveling instead of taking in the present moment. I can find myself planning or worrying about the future, as well as replaying or regretting moments from the past. The more time I am time traveling and not here and now, the less fulfilled I find myself. I wonder if this sounds familiar to anyone else.
Why Do I Need to Train?
Our brains like patterns and efficiency. This is great for us in many ways but not so great for feeling grounded and often fulfilled. So, if we are usually spending our time time-traveling with our thoughts, the more often our brains will slip us into time-traveling. If we want to start spending time in the here and now, we have to practice and create a new pattern for our brains.
Mindfulness Training Ideas
Like I mentioned earlier, meditation is a great option for many. There are a lot of great resources for meditation online for free. However, if our brains are used to time traveling or experience anxiety, it can be really frustrating to try and meditate for even a few minutes. As I was training to be a therapist, I learned pretty quickly I had to figure something out because I could not be time-traveling to different thoughts when I was sitting with clients. So, I started exploring some approachable mindfulness practices. Here are a few I have found helpful and some I have gathered from others.
· Shower: listening to the sounds of the water hitting the tile, watching the steam form on the glass door, smelling my shampoo, maybe reading what is in my products, feeling how the water feels hitting my skin
· Sitting Outside: Listening to the birds or cars driving down the street, notice where you feel the temperature in your body, seeing if you smell anyone grilling near by
· Listening to a Record: Notice if there are any extra sounds a record makes than streaming music
· Talking with a Friend: Really listen…notice if there are any tones you hear, are they holding their body in a certain way as they speak, ask clarifying questions
· Playing with Your Kids: Try and see the world through their eyes…watch them explore their curiosities, notice their facial expressions as they figure something out
How to Put Together a Training Program for Mindfulness
This is far from an extensive list, honestly anything can be mindfulness practice. It just requires us to actually notice what is going on around us in that moment. My rule of thumb is to take something you already do each day and try and start doing it mindfully. That’s why the shower is always a go to for me. Also, it is important to know that a little goes a long way. You don’t have to lift weights for hours each day to start notice your strength building. The same is true for your “mindfulness muscles”. While figuring out your approachable practice keep these things in mind:
· Set yourself up for success – start with something easy and that you already enjoy to practice
· Pick two or three things that you can try so you are not depending on one way to practice
· Start small and build your endurance – maybe you practice for 30 seconds a day to start and build up from there. You can also do a few small practices instead of one longer one
· Be kind to yourself! Your ability to stay in the here and now will vary, it is normal for us to not be able to stay in the present moment for more than a few seconds before we start time traveling
Here is an example of my usual practice so I can ensure I am present for my clients each day. I begin by spending at least 30 seconds in the shower noticing my senses before returning to my mental to do list for the rest of the time. Luckily for me, I get to practice most of my day through listening intently to my clients. In the evening, my time traveling brain likes to spur up as I am getting ready for bed. In the evenings, I take a moment to take five deep breaths and doing a body scan of where I might feel some tension. What is awesome, is this can look totally different from person to person. Maybe you start your day with a song you like and each day you notice a different instrument or beat. Maybe you sit down with your cup of coffee, smell it, and notice the steam coming out of the cup.
You don’t have to focus on being mindfulness all day to start noticing that you are spending more time in the here and now. Just practice something daily and you will be surprised how quickly you will notice that you are present more and more each day.
If you feel like you need some help building your own work out, a therapist can help. You don’t have to be in crisis to check in with a therapist. If you just want to figure out how to spend more time in the here and now, it is perfectly normal to meet with a therapist for a few sessions to get some support getting there.