Do you have difficulties in managing your day-to-day life and often encounter feelings of distress? If so, you need to try a mindfulness exercise. Whether or not you struggle with your mental health, mindfulness is a way of maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment through a gentle, nurturing lens. When we practice mindfulness, our thoughts tune into what we are sensing in the present moment rather than rehashing the past or imagining the future by simply focusing on the moment that you are currently in. There are several ways to practice mindfulness, and the good news is that you can incorporate most of them into your day!
Letting Go of Intruding Thoughts
It has happened to all of us: you are sitting there, trying to focus on one particular thing, whether it be work, an assignment, or even a conversation with a friend, but then catch your mind drifting. This is where the use of the Teflon technique comes in handy! Teflon is a synthetic chemical, or a non-stick surface, that is usually found on cooking appliances like pots and pans. The idea behind this is to imagine your mind as having that surface and allow intrusive thoughts to drift off in order to focus on one particular thing – hence, the Teflon effect.
Observing and Describing
This technique can be done both together and separately. When in distress, simply pick an object that is around you and observe it for a good minute. Pay close attention to the details, textures, and shape of the object whether you are just looking at it or holding it. Once you are done observing, take another minute to describe what you see and feel by using non-judgmental terms. Keep the Teflon technique in mind when practicing this technique to stop your mind from allowing your observations from drifting. This activity allows you to decompose yourself and release your negative emotions by focusing on and appreciating an ordinary object.
Mindful Appreciation
In this exercise, all you have to do is notice 5 things in your day that usually tend to go unappreciated – for example, the ability of a bulb to light up a room! The point of this exercise is to simply give thanks and appreciate the seemingly insignificant things in life – the things that support our existence but rarely get a second thought amidst our desire for bigger and better things. Do no’t forget to keep track to see how well you have done by the end of the day!
Focus Fascination
You can use this technique with basically anything and everything, and the best part of it is that it can be something you really enjoy! Whether it is a hobby or playing with your pet, all you have to do to practice focus fascination is direct all your energy and attention to that one particular thing. Like observing and describing, this technique goes hand-in-hand with the Teflon technique because it will not work unless you are completely focused on that one particular activity.