Mindfulness is defined as 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. To use mindfulness as a therapeutic technique it is beneficial to find yourself centered and calm.
Practical ways to center yourself:
- Notice your breath. Begin to take deeper breaths to slow your breathing.
- Focus on one of your senses. Notice 1-3 sensations that you’re experiencing in the present moment. Take your time and if you find this helpful move on to another sense.
* We love choosing a self-care practice and dedicating a few minutes to it while focusing solely on the task at hand, noticing the somatic sensations for the entirety of the practice. Set a timer if you need to.
- Take a walk outside. Intentionally slow your speed down to be more aware of your surroundings.
- Take a moment to be still. When your mind wanders, bring your attention back to your breath.
- Practice gratitude. If you’re not able to think of anything take time to focus on your breathing.
Once you’ve taken time to calm your mind, your ability to reflect is much greater. We’ve listed six prompts to help you find mindfulness in this present moment.
- What was challenging today?
- What gave me joy today?
- What is something I can improve on?
- What negative thoughts can I let go of from today?
- How can I positively impact someone close to me this week?
- What I am proud of recently: