Mindfulness meditation is a great way to tune into to our thoughts, feelings and senses.
Meditation might sound like a pastime reserved for Buddhist monks, but that couldn’t be further from the truth. It’s just another word for being present.
Sit in a comfortable position with your back upright and feet firmly on the floor. Close your eyes and allow your attention to come to your breath. In, out, in, out. Just notice it, not trying to change anything. Your breath becomes your ‘anchor’ to the present, and every time you find your mind drifting – which it definitely will– just notice that and bring your awareness back to the breath. You could also use a different anchor such as the sensation of your feet connecting with the floor. Allow thoughts and feelings to come and go: not urging them to go away or focussing too hard on them, but just letting them pass.
Give it a try and see how you feel. It might feel relaxing or enjoyable, it might not. It doesn’t matter; the main thing is to just be present. Be patient, and you’ll soon start to see the benefits, even if some of your meditation sessions feel frustrating or pointless.
A nice way to get tuned into the present is by connecting with our senses. Having something more solid to pay attention to than thoughts, feelings or breathing can be helpful. If you’re able to go for a walk or mooch about in the garden, really pay attention to the feelings in your feet as you walk. Look around you and simply notice what you see. If you’re indoors, look out of the window and notice how many different colours and shapes you can see.
Try mindful eating: really tune into each of your senses as you go through your meal. Notice the colours, smell, tastes and textures; put your fork down between each mouthful to really experience the eating before grabbing for the next bite.
Arts and crafts are another great way to take notice and get connected. The sense of ‘flow’ we get when engrossed in a task is really good for us. Grab some paints, a colouring book, weaving papers or any other crafty stuff, and just get into it. Pay attention to what you’re doing and allow everything else to slip away. This could be a great way to pass the time if you’re finding yourself indoors more than usual, and you may get some lovely pieces of art out of it too.
See www.livewelldorset.co.uk for details of mindfulness audio guides.
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