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What does "Mindfulness" mean?
Mindfulness means that you notice what is happening right now. You are not thinking about something that happened a few minutes ago, or what might happen next, you’re just noticing what is happening right now. Pay close attention to what you see, hear, smell, taste, or feel. Notice sensations in the body. How does your body feel right now? Do you have any tight muscles? Tingles? A knot in your belly?
Mindfulness is also noticing what your mind is doing. Are you thinking about what you had for breakfast this morning? Are you thinking about what will happen next week, month, or year? Our minds are full of thoughts all day long. That's ok, notice your thoughts, say to yourself “I’m thinking about this.” Then, shift your focus to your breathing. As you breathe in, count to 4 slowly, and as you breathe out, count to 4 again. Keep counting for a few minutes.
Why practice Mindfulness?
When you notice what is happening around you, you learn to focus more deeply. That focus or attention can help you to improve in different areas of your life. Improved focus can help you do better in school, sports and the arts. Practicing mindfulness can also help you to get along better with others. You become more patient, calm, and a better listener. It can also help you learn how to deal with tough emotions. Mindfulness can help you to calm down when you’re feeling angry, sad, or frustrated. If you learn to take a break, focus on the present (what is happening right now), you'll find that you can quickly make yourself feel better. Making yourself feel better in tough situations is a great skill, and it will help you to have a happier life.
But HOW do I practice?
Find a comfortable seat on the floor, making sure to sit up tall. Close your eyes and just notice how your body feels. Notice what is on your mind. What are you thinking about? Can you put it aside for now? Focus on your breathing. As you breathe in, slowly count to 4 (in your head), hold your breath for one second, then slowly count to 4 again as you breathe out. Keep doing this for a few minutes.
Try going outside. Sit on the ground and close your eyes. Listen closely to the sounds around you. What do you hear? Birds? Trees rustling? Traffic in the distance? What do you smell? How does the air feel against your skin? Cool? Warm? How does the air feel as you inhale and exhale? Now open your eyes and go for a little walk around. Look at the trees, grass, dirt, sky, birds, etc. Look at these things as though it is the first time you are seeing them. Nature is AMAZING!
The challenge is to try this when you are feeling sad, angry, or frustrated. The more you practice, the better you get. Mindfulness is like flexing a muscle, the more you do it, the stronger it gets.
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