Mindfulness is a practice that we should all take part in, not only in times of stress, but in our day-to-day lives. Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment through a gentle, nurturing lens – a way of befriending ourselves and the experience in which we are taking part in. When practicing mindfulness, it is important to find out what works for you, and there are several ways to do so.
Observe & Describe
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 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.
Listen
Mindful listening is the essence of receptivity — allowing another person to express themselves without interrupting, judging, refuting, or discounting. It truly sets the stage for effective communication and is the gateway to understanding and connection. This method is great for families, friends, or partners and works very effectively with the correct understanding.
Wise Mind
Wise Mind is that place where the reasonable mind and the emotional mind overlap by integrating both minds. If you are the type of person who likes to write things down and come to specific conclusions to situations that you have been in or have experiences with, then this is the exercise for you. Simply draw a Venn Diagram with one circle to write down your reasonable and logical thoughts about the situation and another to write down your emotional thoughts – then, in the middle write down a rational conclusion combining both perspectives.
Distract
There may be some misconceptions about this one because distracting yourself does not make your problem go away. To mindfully distract yourself is to find an activity that you can participate in fully without allowing other intruding thoughts to interfere. This skill is to be used when there is nothing you can do about the situation, whether the conclusion was inevitable or if it had occurred at a time when you cannot get help with it. Use this technique wisely and remember to stay mindful!