Mindfulness Amidst Struggle, for the Everyday Moment.
Navigating mindfulness, especially in tough times, is about preventing complete overwhelm and knowing what to do when you’re feeling the heat of a struggle. But it can be a little bit daunting, and difficult to do, when you’ve never attempted to do so before. Here are some down-to-earth tips to help you make the most of your mindfulness practice, especially if you're just starting out:
Pay Attention to the Present
For instance, when you're in the shower, take a moment. Feel the water on your skin. Let it be more than a routine; let it be a mindful experience. Finding guaranteed calm moments in your day, such as taking a shower, can be a really great space to remind yourself that in this present moment you have nothing else to focus on. You have nothing to do, or even anything that you truly have to think about.
Take Notice of Your Thoughts
When your mind wanders (and it will), don’t stress. Your brain is simply trying to protect you from whatever is triggering you in that moment - or prepare you for it. It’s normal, but not always helpful. It’s worth acknowledging those thoughts, they are there, but only in passing. It could be as simple as saying to yourself, ‘Hey, i’m feeling frustration right now, but it’s okay because I know it will pass’ - you will be surprised at how much power those feelings lose the moment you’ve figured out what they are.
Be Aware and Accept
This is what you’re doing by taking note of your feelings - but it’s important to sit with the feeling to now exactly what is it. Feel the emotion, the sensation it’s creating in your body. No need to wrestle with them or try and suppress them to focus - they won’t go away until you face them and breathe. They’re not here to hurt you, but they are making it difficult for you to stay calm, so take you time and breath through them.
Choose to Return
When distractions pull you away, you need to decide if they’re worth your attention in this moment so that you can bring yourself back to the now. If it’s genuinely urgent, then go and solve the problem. But most of the time it can wait, for your peace of mind. It could be your breath or the chair you're sitting on—whatever grounds you best, follow through the previous steps to regain your calm for the day.
Be Kind to Yourself
Mindfulness is a journey, not a destination, it’s going to take a bit of practice for this response to any negative feeling to be the norm. If your mind takes a detour, gently guide it back, think about it like waves rolling in front of you - you don’t have to engage but they’re there and you can easily turn you back on them. Judging or criticising your ability to do this will actually make this more stressful.
Set Aside Regular Time
If your current circumstances are high-stress and you’re really feeling the pressure, there is nothing more important than taking regular, consistent rest to aid your ability to focus and get through. Life will always throw curveballs, but it’s your choice to take it all with a little more calm.
Make Yourself Comfortable
If you’re wanting to take physical time away from the stress, find a space where you feel at ease, away from distractions. Nature can be a wonderful backdrop, but even a comfy corner at home can work wonders. It helps if it’s a place you easily feel safe, it will give your body the space to relax and not be on high alert.
Take It Slow
Engaging with mindful activities does not need to be rushed. It’s a bit by bit process, and it really helps to add it into routines because then its automatically a part of your day.
Don't Worry About Doing It Right
There's no one "right" way of responding to stress and anxiety, but mindfulness will always help no matter how you’re dealing with your current situations. Make these practices yours, whether it’s 2mins or 10mins, or simply trying to be present in daily tasks, the choice is yours. Focus on what feels helpful to you and it's okay to take time to get comfortable.
Take Mini Breaks Throughout the Day
If being still is tough, embrace mini breaks. Even a few minutes can reset your energy. Pay attention to your senses. Feel the chair, hear the sounds, smell the air. There’s plenty of calming elements to focus on in your environment that can just ease into the mindful space too.
Focus on One Thing at a Time
Why? if you try and Multitask it can lead to distraction and add to your overwhelm. When possible, tackle one task at a time, especially those demanding your full attention. Breaking it all down individually will help so much in making it feel less daunting.
Remember, mindfulness is a practice, not perfection. As you navigate through your day, infuse these moments with gentle awareness. In stressful times it can feel very difficult to even process one thing - but giving yourself the mental space to relax a bit will do wonders for your focus and overwhelm. It's not about achieving an ideal state; it's about grounding yourself in the richness of the present, one mindful step at a time. You’ve got this :)
