The Get Moving Minute Podcast Episode: Attitude: Mindset Tools
Importance of Mindfulness
What is mindfulness?
Mindfulness is a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations.
Why is mindfulness important?
Practicing mindfulness changes how our brains process information, improving awareness and decreasing stress. Scans of the brain after a mindfulness program show greater activation of areas associated with learning, memory, self-awareness, compassion, and introspection, as well as lower activation in areas associated with stress.
What does it take to get the benefits of mindfulness?
The benefits of improved thinking and lowered stress can come from practicing mindfulness activities in as little as 10 minutes a day. The impact will not be immediate, So forming habits around practicing it is key. Consistency matters.
What can you do?
Day 1: Mindfulness Action
Take 3 Mindful Breaths
Start today with a simple breath practice. Make sure you are seated comfortably. Close your eyes or take a soft gaze, not focusing on anything specifically. As you inhale, pay attention to each breath as it enters your nose and fills your lungs. Focus on how your chest expands and any other ways your body changes as you slowly inhale each breath. As you exhale, feel the air leaving your lungs and body. Repeat this for three breaths. Try this at least 1x today. How do you feel after you do this exercise?
Consistency in practicing is essential to getting the benefits of mindfulnes.
Day 2: Mindfulness Action
Barrier Identification
For today’s activity, identify one barrier to being mindful, present in your day and then find a way to overcome this barrier. Ask yourself:
- What keeps you from being present in your day? At home? At work?
- What keeps you from being present when you’re listening to a friend/coworker/loved one when they are talking to you?
- What are the one or two areas that you would like to bring more mindfulness to?
- What is the barrier keeping you from doing that and how can you overcome it?
Day 3: Taking a Mindful Walk
Mindful Walk
Put your phone away, focusing on each step you take, your breath, and your surroundings. Try to look as if you’re seeing these things for the first time. When thoughts of the day, worries, or concerns come up, acknowledge those thoughts but don’t get caught up in them. If it helps, you can label them (“That is an anxious thought”, “that is a thought about planning for my day tomorrow” etc.) and bring your mind back to the simple steps you are taking and feeling fully present in the moment. It can be helpful to count your steps or bring awareness to your breath as it goes in and out, in rhythm with your footsteps. Pay attention to the sounds you hear, the smells you smell and the sights you see on this walk.
Aim to take at least 10 minutes to complete a walk dedicated to mindfulness.
Next steps
Increasing your mindful awareness is a great way to support healthy changes!
Set yourself up for success now by setting a phone alert or alarm as your mindfulness practice habit and reminder. Coach Pro Tip: Perhaps label it ‘After waking up, I will practice mindful awareness.’ If that time of day doesn’t work for you, choose your preferred practice time.
