Have you ever gone for a walk to clear your head? On your walk, did you notice where you were or the things around you? Or were you too caught up in your thoughts and feelings? Well, that’s where mindfulness comes in.

Mindfulness is about being in the present moment – right here, right now. Drawing your attention to how you feel in the moment – the physical sensations, what you can hear, see, smell, taste.

It has the ability to help you focus on what’s happening right now instead of worrying about the future or ruminating about the past. It also helps you notice the world around you and appreciate the little things in life.

Mindfulness benefits

Practicing mindfulness is good for your mental health and it can give you a sense of gratitude and appreciation.

Mindfulness helps you bring your attention to what is going on right now and gives you the opportunity to notice your thoughts and feelings without judgment. This can be an effective coping strategy when you’re feeling low, overwhelmed, or anxious, or to help you calm your fears, anxieties and worries.

Practicing mindfulness can give you a sense of appreciation and gratitude for the things around you. Think of your favourite meal. When was the last time you took the time to notice how it looked? The colours and textures of the food. Did you notice the aromas of all the different ingredients? Did you savour each bite and enjoyed the flavours? Mindfulness can help you take the time to really appreciate your meal. Next time you eat, take your time. Notice the different textures of the food, how good it smells, and the different flavours you can taste.

Mindfulness for beginners

If you’re looking for a way to start practicing mindfulness, breathing exercises are a common and easy place to start. One example of a breathing exercise is square breathing: breathe in for 4-seconds, hold, breathe out for 4-seconds, hold, and repeat for a few minutes

Here are some other ways to practice mindfulness:

• Progressive muscle relaxation: Start at the top of your body. Focus on your forehead, tense the muscles on your forehead for a few seconds and then relax them. Move on to your eyes, jaw, neck, shoulders, etc. Work your way down your body one area at a time. Think about how it feels to tense each muscle and then how it feels to relax it.

• 3-minute breathing space: Sit in a comfortable position, close your eyes, and breathe. Focus on how your chest expands as you breathe in the air. How does the air feel as you breathe it in? Does it feel cold or does it feel warm? Where do you feel the breath in your body?

• 5-4-3-2-1 grounding exercise: Start by getting comfortable and taking a few deep breaths. When you are relaxed, start by noticing five things that you can see around you (a chair, the floor, a pen etc.), then notice four things you can feel (you clothing, the chair your sitting on, your hair against your cheek etc.), then notice three things you can hear (the ticking of a clock, cars driving by, the hum of your computer etc.), then notice two things you can smell (food cooking, fabric softener from your clothes etc.) then notice one thing you can taste (gum, coffee etc.)

As you build a mindfulness practice, don’t worry about “getting it right.” Thoughts and feelings will come and go – just notice them and bring your attention back to your senses in the moment.

Mindfulness helps you to see things in a different way and gaining that different perspective can make a big difference.

So, next time you go for a walk, instead of getting caught up in your thoughts and feelings, focus on the sun beaming down on your skin, the sound of the birds in the trees, and the beautiful colours around you. The world will become a different place.

Information for this blog was provided by registered social worker, Anna Hemens. Learn more about our counsellors.