Being present can feel like an uphill battle for the overworked and overwhelmed.
It’s like your mind is always on a treadmill, racing through task after task, and it just doesn’t stop. Even when you try to take a moment for yourself, to just breathe and be in the now, your brain is like, “Hey, remember that deadline? And that email you didn’t reply to? Oh, and don’t forget about that meeting tomorrow!”
This whole struggle with being present ties into why mindfulness is so crucial for our wellbeing. It’s not just about managing the chaos of our daily tasks and commitments; it’s fundamentally about how we relate to our experiences, our emotions, and even ourselves on a deeper level.
Mindfulness is the practice of being fully present and engaged in the moment, without judgement. It offers us a way to step back from the constant noise, reduce stress, and approach our lives with a bit of grace and patience. It’s about recognising that we’re not our thoughts, or our to-do lists, but something much more grounded, centred and expansive.
Practising mindfulness, even in small doses, is beneficial to our overall health and wellness. Mindfulness teaches us to observe our thoughts and feelings with compassion. This supports us in navigating life’s challenges with more ease.
How does mindfulness improve wellbeing?
In a nutshell, mindfulness improves wellbeing by reducing stress, enhancing emotional regulation, improving focus and concentration, and boosting physical health.
By encouraging presencing and non-judgmental awareness, we helps ourselves manage our reactions to stress, understand and process our emotions more effectively, as well as maintain better focus in our daily tasks.
But the best part, we believe, is how mindfulness can deepen your connections with others. When we’re fully present with another person, we’re more likely to listen deeply and respond with kindness. This can lead to stronger, more meaningful connections and a greater sense of community and belonging.
By becoming truly present, really and honestly in the moment, you will start to better enjoy the company of the people you care about.
Incorporating mindfulness into our daily lives is not always easy to start, especially with our busy lives, but even a few minutes a day can make a big difference.
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Benefits of mindfulness
Mental health benefits
We all have those days (or weeks) when everything seems overwhelming. Mindfulness can be that gentle pause button we often forget we have. This practice can significantly help individuals with anger management issues, anxiety, and depression.
Imagine being able to face stressful situations with a calm that comes from a place of clarity and focus. That’s mindfulness at work.
Physical health benefits
Mindfulness has tangible benefits for physical health. It’s been linked to lower blood pressure, reduced chronic pain, and improved sleep. These benefits are thought to result from the stress-reducing effects of mindfulness, as stress can exacerbate or contribute to a variety of physical health issues.
Emotional health benefits
Mindfulness fosters an awareness and acceptance of our emotions. It doesn’t mean you won’t feel upset or angry anymore, but it does mean you might find it easier to manage those feelings. Instead of being swept away by emotions, you learn to acknowledge them without judgement. This can lead to better relationships with others and, most importantly, with yourself.
Keep in mind: It’s okay to feel what you’re feeling – but those feelings don’t define you.
Mindfulness techniques and exercises
1. Breathing techniques
Breathing techniques involve focusing your attention on your breath – the inhalation and exhalation. Notice the sensation of air entering and leaving your nostrils or the rise and fall of your chest. Try counting breaths from one to ten, then repeat, bringing your attention back whenever it wanders.
Another simple practice is 4-7-8 Breathing: Inhale quietly through your nose for 4 seconds, hold your breath for 7 seconds, and exhale completely through your mouth for 8 seconds.
2. Body scan meditation
In body scan meditation, you mentally scan your body from head to toe, noticing any sensations, tension, or discomfort.
Start by finding a quiet place to lie down or sit, and close your eyes if comfortable. Begin at your feet and move your attention slowly upward, noticing any warmth, tingling, or sensation in each body part. If you find areas of tension, consciously release that tension. The goal is to become more in tune with your body and present in the moment.
3. Mindful eating
Mindful eating is about fully experiencing the act of eating, noticing the taste, texture, and aroma of your food, as well as your body’s hunger and fullness cues. It encourages a deep appreciation for food and can help prevent overeating.
Begin by observing your food. Notice its colours, textures, and aromas. Chew slowly. Savour the flavours and textures. Pay attention. Aim to eat until you’re satisfied but not overly full.
4. Loving-kindness meditation
Loving-kindness meditation focuses on developing feelings of goodwill, kindness, and warmth towards yourself and others.
It involves silently repeating phrases of well-wishes and compassion such as “May I be happy. May I be healthy. May I be safe. May I live with ease.”
After focusing on yourself, gradually extend these wishes to loved ones, acquaintances, and even those you have difficulties with. This practice fosters compassion, empathy, and positive emotions.
5. Observation exercises
Pay close attention to your environment and the objects within it. Use all of your senses. This could mean observing a leaf, listening to sounds, or feeling the texture of an object. Spend several minutes observing it as if you’re seeing it for the first time. By fully engaging with the observation, you train your mind to be present and attentive.
6. Walking
Mindful walking is like turning a regular walk into a chill meditation session. Instead of zoning out or stressing over your to-do list, you focus on the feel of each step, the breeze, the sounds around you – grounding yourself in the now. You focus on your body in motion, rather than destination or speed. You can practise this anywhere, whether in a quiet park or during a busy commute.
7. Mindfulness apps
These apps are designed to make mindfulness practices more accessible and convenient, providing guided meditations, breathing exercises, and even mindful walking instructions. They’re great for beginners and experienced practitioners alike. And the best part? You can fit this practice anywhere in your schedule.
Some mindfulness apps we recommend are Headspace, Calm, and Insight Timer. They also provide sessions for different durations and purposes (e.g., stress reduction, better sleep, improving concentration).
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Why you need to invest in yourself
Investing in ourselves isn’t selfish or a luxury. It’s an absolute necessity.
Think of investing in yourself as setting the foundation for everything else in your life. It’s like when you’re on an aeroplane, and they tell you to put on your oxygen mask first before helping others. You need to be at your best to give your best, whether it’s in your job, relationships, or personal goals.
It’s so easy to get caught up in the day-to-day grind and forget that we need to take care of our own wellbeing to be able to handle everything life throws at us. Taking that time, even if it’s just 20 minutes of deep breathing, can make a huge difference in how we feel and how we perform in other areas of our lives.
Mindfulness doesn’t have to take up a lot of time or be complicated. Even small actions can lead to big changes in how we feel and how we approach our lives. You can do anything that enriches you personally or professionally. Reading a book, learning a new skill, or even just sitting quietly and reflecting on what you’re grateful for.
Pay attention to the taste of your coffee in the morning.
Feel the texture of the keyboard under your fingers.
Listen to the different sounds around you.
The key is to be intentional.
Being fully present is easier said than done
Being fully present is one of those things that sounds simple in theory, but in practice, it’s a whole different ball game. It’s as if the moment you try to focus on the now, a million thoughts decide it’s the perfect time to have a party in your brain.
Thing is, the struggle with being present actually highlights why it’s so valuable. It’s a skill, almost like learning to play an instrument or mastering a new language. It takes practice, patience, and, most importantly, kindness towards ourselves.
If you’re having trouble being at peace in the present, a getaway in Highlands Centre for Healing could be the perfect antidote. Here, you can expect a tranquil setting nestled in nature, which by itself has a calming effect on the mind and body. Our wellness retreats offer a variety of activities designed to foster wellbeing, including meditation, equine therapy, and workshops on mindfulness and stress management.
We’ve created a space where you can focus on yourself without the distractions of everyday life. Explore our mindfulness experiences today.
About the Highlands Centre for Healing
We offer holistic wellbeing for mind, body and soul bringing together a range of alternative, complementary wellbeing practices united by one single intention – to help you heal and find wellness. Join us for community or corporate group programs, workshops and retreats, or private equine therapy experiences.
