Taking Mindful Moments

We all have the ability to get lost in our thoughts or overcome by emotions. Mindfulness is the practice of being fully aware and present in the moment. Research has linked mindfulness to lower stress and anxiety, better sleep and improved physical health.

One barrier to practising mindfulness can be the sense that we are too busy to make the time. However, mindfulness can be carried out during everyday activities, or in short breaks between activities.

Here are some ways mindfulness can be practised throughout the day:

1. Using the five senses: take note of five things you can see, four sounds you can hear, three physical sensations, two smells and one thing you can taste.

2. Mindful breathing: slow down your breathing. Pay attention to how the breath feels at your nose, mouth, chest or abdomen. Counting your breaths can be helpful (though surprisingly difficult!) Count up to ten breaths, but if you get lost in thought, simply start again.

3. Heart-focused breathing: this is similar to the mindful breathing exercise above. However, instead of paying attention to the breath, focus on the heart as you slowly breathe in and out. You may want to place your hand over your heart when you do this.

4. Mindful eating: when eating a snack or meal, play close attention to the way the food looks, its textures, its flavours, and the physical sensations involved in chewing and swallowing.

5. Mindful walking: as you walk, notice the movements and feelings in your feet, legs, chest and head. You can then change your focus to other physical sensations, sights or sounds.

It is completely normal for thoughts to break your focus during these exercises. Once you notice you are thinking, acknowledge the thought, then re-focus your attention. Mindfulness is like a muscle that gets easier to use the more you use it.