Mindfulness
It is difficult to be present nowadays with constant notifications and distractions, but living in the present moment could make all the difference.
Paying attention to what is happening here and now can be beneficial for relationships, productivity, and overall wellbeing.
Some people find it difficult to be mindful due to stress, anxiety, or overwhelm. Whilst we can’t slow life down completely, we can make some easy changes to prioritise the present. Lets consider the following:
Breathe
Mindful breathing is a simple but effective way of being present. Focussing on inhaling slowly through your nose and exhaling slowly through your mouth, whilst focusing on the way your body feels can be powerful for turning your focus onto the present moment.
Focus
It is easy to multitask, especially if your life is fast-paced, but it may be more beneficial if you choose one task at a time to focus on or choose your multitasking time wisely. For example, multitasking on your commute to work by listening to your favourite podcast is a great way to multitask. However, once you are at work or begin studying, try to focus on one task at a time to reduce feelings of stress, and the risk of becoming overwhelmed.
Meditation
There are many guided meditations online, but a simple way to meditate is to sit in a private space and close your eyes. Focusing on your breath, and letting your thoughts come and go without judgement is another way to be present. Give it a go for 5 or 10 minutes and practice regularly.
Exercise
A gentle walk out in nature, or on a quiet street may make your mind wander. However, gently turn those thoughts to be about things you can see or hear on your walk will help you remain in the present. Paying attention to your breath and posture while you take some gentle time out can also be beneficial.
Reduce Distraction
If you are finding it difficult to focus on a task, ensure to give yourself adequate breaks. If you find that you constantly reach for your phone, put it in another room! Another suggestion is to manage your distraction through the use of a timer for focus. Reducing things that distract you will increase your ability to focus, attend to the task at hand and remain present.
Journalling
Having a space where you can note down your thoughts, worries, or achievements is another way to be mindful. Journalling allows you to slow down and pay attention to your thoughts. This can help especially if you feel like you have a million things on your mind, and don’t know where to start.
Being mindful isn’t just a trend. It can be beneficial for reducing stress, improving focus and for overall wellbeing. However, if you find that the strategies mentioned above aren’t making a difference, and you’re feeling unsure about what to do next, then seeking professional help may be the next step.
If this sounds like you or someone close to you, please contact the friendly team at Progressive Psychology on 0477 798 932 to make an appointment with one of our psychologists today.
Lauren Hall is a Provisional Psychologist at Progressive Psychology