Hypothes.is

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Mindfulness is about trying to stay in the moment, to focus on what's happening now. The goal is to bring more awareness or enjoyment of your daily life, instead of getting lost in thought all the time or losing control to your emotions. Some simple examples: When petting your cat, pet the cat-- focus on the enjoyment of their soft fur and their cute purring. Notice their feeling of their skin, muscles and bones under the fur-- get curious. Notice how they close their eyes and move their little nose. Notice how you feel in the moment. Acknowledge those feelings. When eating breakfast, are you focusing on enjoying the breakfast or are you staring at your phone instead (like I am now)? This can be partially salient when eating other meals. Are you just snarfing down the whole meal, or are you taking the time to enjoy the flavor, texture and sensation of every bite? Can you focus on any of the subtle flavors? Can you identify the ingredients that might have changed the flavors? All of this should bring more enjoyment to your meal. When driving down the street, did you notice another driver who pissed you off? Are you feeling angry? Acknowledge that feeling-- acknowledgment will give you more control over your anger and will help you to recognize what's happening. If you can, "step out" of your anger and examine it-- what made you angry? How does it feel? It's okay to be angry-- anger is part of the human condition. But you want to be in control of your anger. Recognizing how you feel at any moment is the essence of mindfulness. When brushing your teeth, brush your teeth instead of getting lost in thought. Notice each tooth and gum, and clean each one. Are any parts particularly sensitive? Perhaps clean them a bit more for the next several bushings. The point here: do one thing at a time. Focus. In terms of mental health, mindfulness a strategy to try to enjoy what's happening now. It's a strategy to avoid obsessing over events that have already happened that we cannot change, or worrying too much over events in the future that have not happened yet. This worrying can replay over and over in your mind and can interfere with what you are doing now. We can learn from the past, but we can't go back to change it. We cannot change the future yet, but we can when it becomes "now". These obsessive states can feel like a dream. During one these obsessive states, we will "wake up"-- at that point you can intentionally make a decision to acknowledge, without guilt or shame, that you were perseverating and instead return your focus on whatever is happening now-- this is the essence of "mindfulness". As someone who suffers from major anxiety, this perseverating can occur for days at a time, or even weeks or years. It means that I might have missed out on many wonderful events that are happening around me now. I might spend so much time preparing and over preparing for the future that I miss out on things now, like my kids or the meal that I'm enjoying now. Mindfulness, including mindfulness meditation, as well as anxiety meds have helped me with this anxiety.