Mindfulness. What can you do when staying in the present is difficult?
You eat lunch but think about a conversation from the morning. You go for a walk and compose a reply to a message. Someone talks to you while you think about tomorrow's meeting.
Only after a moment do you notice that you cannot remember the last sentence.
Mindfulness involves directing attention to your present experience. To what you see, hear, feel and think, without immediately judging every reaction.
It does not require an empty mind. Thoughts still appear. You practise noticing that your attention has wandered and returning to your chosen activity.
Start with a brief moment during an ordinary activity. Put down your phone for the first few bites of a meal. Notice the food's taste, temperature and texture.
If you start planning the rest of the day, notice it. Return to your meal, without blaming yourself for finding it hard to concentrate again.
During a walk, choose the sounds around you. Listen to footsteps, a passing car or a conversation in the distance. You do not have to close your eyes or change how you breathe.
Mindfulness also concerns what happens during a conversation. You notice tension and an urge to respond immediately. Before answering, you check exactly what you hear and what you want to say.
Not every attempt brings calm. Sometimes you only then notice fatigue, anger or unease. You do not have to remove them immediately or consider the exercise unsuccessful.
If focusing on your breath or body increases anxiety or brings up difficult memories, stop. Discuss the reaction with a specialist and choose another form of exercise together.
Mindfulness does not replace treatment or resolving a matter that burdens you. It helps you notice what is happening before responding in your usual way again.
To begin, choose one daily activity and give it a minute of attention. See what it is like for you, without another demand to do it perfectly.
Hanna Swierczewska
Psychologist, psychotraumatologist, psycho-oncologist
If you would like to talk about your situation, you are welcome to book an online consultation.
Comments