What is Mindfulness?

Mindfulness teaches you how to change the way you think and feel about life experiences by focusing your attention on the present moment. This awareness of your thoughts and feelings helps you to feel less overwhelmed and more in control.

Meditation

Meditation a deep state of focus that can foster relaxation, wellness, and a clear mind. It is selectively attending to something while reducing peripheral attendance to everything else.  It allows you to ‘let go’ of stressors in your environment and be present in the current moment.  When dealing with high anxiety or dramatic changes in mood, it can be difficult to think clearly; meditation can help with that.  It can take time and practice to successfully get to a meditative state, but if you try a few times, you will get better.

How to Meditate

Sit somewhere comfortable and quiet, away from distractions like television or conversation.  If sitting, have your back straight or lay flat on your back.  Place your hands on your legs or your stomach or sides; whatever feels most comfortable. Unwind and close your eyes. Be still. Focus your attention on your breathing, yourself (what your body is feeling), and your surroundings (the ground underneath you, the air blowing around you).

Try to clear your mind. Your thoughts will wander at first. When your thoughts get away from you, just try to remove these thoughts and bring yourself back to a meditative state of mind.

Breathing Exercises

Breathing slow, deep, abdominal breaths can reduce tension in the body and prevent hyperventilation. Place your hand on your abdomen below your rib cage. As you inhale, breathe in deeply through your nose, pushing your breaths down deep (your hand should rise, while your chest should move only slightly). Breathe in as deeply as you can, and once you have fully inhaled, pause for a moment; then exhale slowly through your nose or mouth. This is one of many breathing exercises used to facilitate relaxation.

Progressive Muscle Relaxation

Progressive muscle relaxation is a systematic technique for achieving a deep state of relaxation. First tensing and then releasing muscle groups throughout the body facilitates this state of relaxation. When tensing, hold for 7-10 seconds, focusing on the sensation of tension. Release abruptly, enjoying the relaxed feeling for 15-20 seconds before moving on.

Guided Imagery

Once sufficiently relaxed; visualization of a peaceful, meditative scene or situation is a powerful technique to further reduce anxiety and stress. It also can facilitate a more positive outlook and lead to better coping strategies when stress and anxiety are experienced again. A trained therapist can assist in creating guided visualizations which facilitate wellness.

Yoga

Yoga is another great way to focus your awareness on the present moment and relax.  It consists of different body poses and controlled breathing. You may not be able to perform all the poses exactly as a beginner, but moving as is right for your body is most important. As you practice, the poses will get easier and you will find yourself more relaxed and at peace.

Hopefully, you found some of these tips on practicing mindfulness helpful.  If you need more guidance on incorporating mindfulness techniques into your life, Avenues of Counseling and Mediation has counselors in our Medina and Fairlawn office who can help you, in both our Medina and Akron, Ohio locations.