Mindfulness is a popular buzzword lately but what is it all about?
Mindfulness is a particular way of paying attention – bringing gentle curiosity to what we experience internally (our thoughts, feelings and physical sensations) and what is happening around us at any given moment.
Research has shown that regular mindfulness practice can help decrease anxiety, stress, depression, insomnia, substance use and chronic pain.
Individuals who have been involved in a motor vehicle crash may experience symptoms that include confusion, fear, anxiety, anger, sadness and a sense of overwhelm. What aids our recovery is recognising that we have been through a stressful experience, acknowledging our feelings, maintaining a sense of normalcy and connecting with others.
A mindfulness practice can help us to connect to our sense of self, reduce stress and sit with these difficult feelings.
A mindfulness practice need not be a huge commitment and can be completed in just 5 minutes a day to start. The practice can be either formal (as in meditation) or informal (being present and moving with purpose during the day).
Formal Mindfulness Practice
Mindfulness meditation teaches us to notice our thoughts and emotions objectively, with curiosity and without judgement. It’s about noticing what is happening without trying to change it. A mindfulness practice generally starts with focusing on our breath. Becoming aware of our breath can help us to manage our stress and anxiety. Try the following simple mindfulness of breath exercise.
“Find a quiet space where you won’t be disturbed for a few minutes.
Close your eyes or allow your gaze to rest gently on a spot on the floor in front of you.
Notice where you feel the breath in your body and allow your attention to rest on this spot. It may be your nose, throat or chest.
Keep your focus on your breath, being with each in-breath for its full duration and with each out-breath for its full duration. If you can, breathe in and out gently through your nose.
Each time you notice that your mind has wandered, gently bring your attention back to your breath and the feeling of each in breath and each out breath. Again, and again and again.
If you notice thoughts that you aren’t doing this right or you aren’t good enough, just notice them and bring your attention back to your breath. These are just thoughts and don’t mean you aren’t doing this right.
When you are ready, gently open your eyes and bring yourself back to the room.”
Practice this exercise for a few minutes each day. You might want to rate your stress or anxiety levels before and after you try this exercise.
Informal Mindfulness Practice
An informal mindfulness practice involves being attentive to everyday activities such as taking a shower, eating, walking, washing dishes, folding laundry etc. Informal mindfulness involves bringing your awareness to a task as though you are doing it for the first time.
Being mindful is beneficial for our mental health. Try this informal mindfulness practice.
Step outside, onto the lawn, at a park or beach. If you can, take off your shoes and notice the feeling of the earth beneath your feet. Notice how it feels to be grounded in the earth. Using your senses notice how it feels to be outdoors – the warmth of the sun, the coolness of the breeze, the sounds around you, the things you can see. Notice without judging that something is either good or bad, pleasant or unpleasant but accept that this is how it is right now.
You can practice this type of mindful observation using your senses with any activity and at any time of the day.
Being mindful won’t solve all our problems or make our lives instantly better but mindfulness practice can give us some relief from the stress and trauma we may be experiencing and the space to allow us the time to heal.
Davis, D.M. & Hayes, J.A. (2012). What are the Benefits of Mindfulness.
Poole Heller, D & Heller, L.S. (2001) Crash Course – A Self-Healing Guide to Auto Accident Trauma and Recovery. North Atlantic Books
Orsillo S.M. & Roemer, L. (2011). The Mindful Way Through Anxiety. The Guildford Press