Finding Mindfulness: Five Ways to Ground Yourself

Have you ever tried simply immersing yourself in the 'now'? Mindfulness is all about immersing ourselves in the present moment, warmly embracing our emotions, thoughts, and even the tingling sensations in our bodies. In life's tumultuous waves, it's tempting to either fret over future uncertainties or dwell on past blunders. But here's the secret sauce: mindfulness brings us back, anchoring us to the now.

Here are five tools to help you practice mindfulness. Try them all to see which work for you!

1. The Power of Breath

Ever caught yourself holding your breath in tension? Deliberate, deep breaths can be incredibly transformative. Find a serene corner, shut your eyes, and truly feel each breath. Inhale through your nose, counting to four. Pause for two beats. Then, exhale leisurely to the count of six. This rhythm, even for just a few minutes, can soothe your pulse and lighten the weight on your shoulders.

2. Embark on a Body Voyage

Tight shoulders? Stiff neck? Engage in a delightful body scan. It's a mini-adventure! Begin with your toes, clenching them briefly before letting go. Continue upwards—calves, thighs, midriff, chest, all the way to your furrowed brow. Clench the isolated area, then release. As you journey, release pent-up stress and relish the ensuing calm. It's like flipping a switch from anxiety to a tranquil state.

3. Embrace the Art of Minimalism

Our minds juggle numerous tasks simultaneously. If things are getting too loud, how about mastering the art of mono-tasking? Take on one task at a time, and don’t be tempted to put on a show or podcast in the background. Mono-tasking gives you access to full focus, meaning you’re more likely to be fully in the moment.

4. Take a walk

If you can’t steady your mind, sometimes it helps to move your body. Switch your phone to Do Not Disturb, leave your headphones at home, and see what you can observe as you walk. How is your posture? What’s the temperature like? What do you see? What are the signs of the season? Do you see any squirrels, birds, or other wildlife? What can you hear, and how far away? Engage your senses and powers of observation.

5. Build the cues for mindfulness into your schedule

While your coffee brews every morning, maybe you set a 3-minute timer to breathe deeply and stretch. Or maybe when you get into your car to leave for work, you set a 5-minute timer to meditate. While the shower heats up, practice a body scan. If you can remind yourself to practice mindfulness around other rituals of your day, you’ll have a better chance of integrating it into your life.

Life isn't always sunshine and daisies. It throws curveballs, and the tapestry might seem tangled. Yet, with a sprinkle of mindfulness, we can unearth pockets of serenity even in the whirlwind. Remember, amidst life's chaos, the key to tranquility lies within you.

If you are seeking help quieting the noise, therapy could help. Reach out for a free consultation!