In the last blog, we set the groundwork for what emotion regulation is and why it is important in order for you to lead a fulfilling life. Today we talk about mindfulness, a cornerstone skill essential for mastering emotion regulation.
What do you think of when you think of mindfulness?
Images of someone meditating alone in nature or someone doing focused breathing during a yoga class may come to mind. These are examples of mindfulness and mindfulness can be practiced in many different avenues beyond these stereotypes.
4 Principles of Mindfulness:
Present Moment Awareness - You are in the here and now, fully engaged in the current moment. Not thinking about what you just ate for lunch or what you will eat for dinner. You are thinking about what you are experiencing in the present moment without dwelling on the past or anticipating the future. Maybe you are still hungry or feeling full, you can think about that, as long as you are in the present moment.
Nonjudgemental Observation - When you are mindful, you are observing thoughts, emotions, and sensations without labeling them as good or bad, right or wrong. You are not judging yourself for feeling too full and eating too much, or feeling regretful for not packing enough food for lunch to keep yourself full. You can notice these thoughts without placing judgement on yourself.
Focused Attention - Mindfulness requires directing attention to a specific focal point, such as body, breath, bodily sensations, or sensory experiences. Continuing with the food example, you may be focused on the feeling in your stomach after you eat lunch. You are not focused on both the feeling and your thoughts about what you will eat next.
Releasing Attachment to the Present Moment - Can you recall a memory where you were so happy in the present moment you wish you could live there forever? As each moment passed by, were you clinging to the past? Do you think about that experience and wish you were there? This reality cannot exist when you are mindful. Dwelling on past joys or future aspirations detracts from the present, which is the focal point of mindfulness.
Why bother with mindfulness?
The answer lies in the havoc stress wreaks on our bodies --- both emotionally and physically. From anxiety to numbness to depression, stress manifests in various forms. Mindfulness offers a simple way to reduce this day-to-day stress.
Try one of these mindfulness practice today:
Wash your dishes and feel the warmth of the water on your hands.
Take 5 deep breaths, aware of any bodily tension you are feeling, consciously release this tension.
Lay on the ground and notice any sensations that are in your body.
Stand in the sun and feel the warmth against your face.
Go on a walk and notice how leaves rustle in the wind.
For guided mindfulness practices, check out our Instagram page to learn about the 5-4-3-2-1 grounding technique and a body scan.
It only takes a few moments to be mindful and to experience presence in your body, leading to a less stressful and more balanced life.
Written by Amanda Snyder, LPCC
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