What is mindfulness anyway? And how do I do it?

 There is a lot of talk about mindfulness, being mindful, living in the present etc. But what is mindfulness exactly? What’s the benefit and how is it done? Dr. Rebecca Ferguson uses mindfulness routinely in her practice to help her patients manage their emotions. She talks more about mindfulness and how to do it below.

There are many ways in which we can describe the practice of mindfulness, such as;

• simply trying to be present,
• being conscious or aware of something,
• the art of controlling one’s thoughts rather than having thoughts control you
• skills that are the vehicles to achieving wise mind,
• a state of mind where there is balance between our thoughts and emotions.

How can I be mindful?

You can begin to practice mindfulness using the following skills guide. 

1. What skills

Observe: Simply notice an experience, have a ‘teflon mind’ letting experiences, thoughts, feelings come into your mind and slip right ou

Describe: Add words to the experience and describe what is happening, when a feeling or thought comes along acknowledge it and let it go.

Participate: Enter into an experience, get involved in the moment, stay completely focused on the current activity.

2. How Skills

Non-judgementally: Observe, describe and participate with or in something just the way it is, do not add positive or negative labels to the experience. When you find yourself judging, don’t judge your judging, simply notice the judgement and let it go.

One-mindfully: Do one thing at a time. When you are eating you are eating. When you are bathing you are bathing. Focus your attention only on the moment, let go of any distractions and bring yourself back to the current experience.

Effectively:  Focus on what works, let go of what is right or wrong, let go of negative emotions in the moment, be as skilful as you can in the moment.

What are the benefits of mindfulness?

Research and client’s experiences suggest there are so many benefits of mindfulness! Some examples

• Reduce negative thoughts and judgements
• Increase positive experiences
• Reduce rumination over the past or future
• Reduce low mood and anxiety
• Gain greater control of our thoughts and emotions
• Let go of painful experiences
• Increase productivity
• Increase relaxation
• Reduce vulnerability to destructive emotions

Suggestions for mindfulness practice: 

Observe: Sights, sounds, smells, touch, taste. 

Describe: Objects, images, emotions, actions.

Participate: In anything! Reading, watching TV, taking a bath, walking, working, exercising – the list is endless!

I suggest making your own mindfulness list based on the suggestions outlined and committing to 1 minute of practice each day. 

Dr. Rebecca Ferguson, Psychologist