Make time to slow down

Mindfulness continues to grow in popularity and is undoubtedly a hot topic where well-being is concerned. It’s endorsed by successful people from all walks of life, from athletes to celebrities, and has also been introduced in some schools, colleges, businesses and military settings. Many people report that mindfulness supports a sense of calm, connection with themselves and others, resilience, gratitude, alertness and awareness.

In the West, we tend to live our lives with more than one eye on the future. This starts young, from when parents begin charting their children’s development in anticipation of the next stage, and carries on through exams, promotion, saving for a house and looking forward to a holiday.

While it’s important to have goals, dreams and aspirations, it’s also important that this future-focused approach isn’t at the cost of experiencing the present. If we don’t make the most of the moment, the present can become a transient space between past and future rather than the ‘now’ we truly inhabit, cherish and pay attention to. But things are changing.

Simply put, mindfulness involves paying attention to the present moment – the here and now. This can be applied to anything, from paying specific attention to our breathing, eating, posture, sounds and sensations to whatever we are doing at that moment.

It’s an active, engaged and conscious state in which we are aware of our experience rather than doing something ‘mindlessly’. In therapeutic terms, this awareness or focus on the present goes hand in hand with acknowledging thoughts, feelings and sensations without judgement.

The practice may allow us to experience life and savour each moment rather than letting life go by unchecked. Research suggests that mindfulness can help some people with stress, anxiety and depression, although it is not helpful or suitable for everyone.

Mindfulness and meditation overlap and intertwine. Mindfulness can be practised informally as a general awareness during day-to-day life, as well as more formally by setting aside specific time for mindfulness meditation.

Meditation can be practised in many different ways, while relaxation can also be achieved through a range of techniques. These practices may be beneficial for our state of mind and general well-being. However, even when we know this, we can find it difficult to incorporate them into our daily lives. Sometimes it’s because of a lack of time or a quiet place to practise. For others, paying close attention to thoughts or bodily sensations may feel uncomfortable.

For many of us with hectic lives, it can seem that we have forgotten how to be quiet and calm. Meditation can feel emotional when it takes us back to a sense of peace that we haven’t experienced for a long time. At other times, slowing down may bring thoughts or feelings to our attention that we have been too busy to notice.

It is not necessary to force yourself to confront difficult emotions. If mindfulness increases distress, anxiety, traumatic memories or feelings of disconnection, pause the practice. It may be helpful to work with an appropriately trained therapist who understands trauma and can help you find a suitable approach.

Mindfulness, meditation and relaxation all involve slowing down. In this state, we may become more aware of thoughts and sensations that are harder to notice when we’re going full throttle. As we develop these practices, they may help us discover more about ourselves at a pace that feels manageable.

Some people prefer working alone, while others prefer a group setting with supportive dynamics and shared experiences.

While it may not always be easy to build these practices into your life, the techniques can be simple once you understand them. You could start with as little as five minutes per day or work with an appropriately trained practitioner or therapist for additional support.

Here are three easy mindfulness techniques to get you started.

1. Start your day in a positive way

Think about how you begin your day because this can influence the tone of the rest of it. Do you wake up to the abrupt sound of an alarm clock or to natural daylight and the sound of birds? How do you greet others?

Do you quickly grab something before flying out of the door, or do you mindfully eat breakfast and communicate attentively with those around you? Being more present and paying attention may slow you down in a helpful way and make you more aware of what’s going on for you.

2. Bathing rituals

Take time to shower or bathe rather than having a quick splash simply to get clean. Really experience the feel, temperature, pressure and sound of the water.

Pay attention to the colours, textures and fragrances of any creams or gels you use. Notice the sensations and whatever thoughts arise. The simple act of focusing your attention on a seemingly routine experience can change how you feel about it and turn it into something special.

3. Every breath you take

We all take breathing for granted, but simply ‘being with your breath’, paying attention to the sensations of breathing, can help bring you into the moment. Taking time each day to sit and be with your breath may feel calming.

Notice whether your breathing feels shallow or deep and follow the sensations as the air enters and leaves your body. As you become more familiar with the practice, you may find that your breathing settles naturally.

Focusing on the breath is not comfortable for everyone. If it makes you feel anxious or distressed, try paying attention to an external anchor instead, such as the sounds around you or the feeling of your feet on the floor.

Once you get into the swing of things and begin to notice results, you can build in more time and explore new techniques. There are classes and programmes around the country, as well as plenty of information online, including courses and apps.

Mindful Moments for Stressful Days by Tzivia Gover is another option, with examples of ways to bring mindfulness into your daily life.