Jane, a middle-aged woman, works as a project manager for a busy consulting firm in the Bay Area. Her job is demanding. She often finds herself juggling multiple tasks, attending numerous meetings, and dealing with tight deadlines. For a long time, Jane struggled with stress and anxiety, made worse by the pandemic. Her mounting stress and anxiety affected her sleep, relationships, and overall well-being. But that all began to change when she discovered the power of mindfulness.
What is Mindfulness?
According to the American Psychological Association, mindfulness is an awareness of one’s internal states and surroundings. Mindfulness can help people avoid destructive or automatic habits and responses by learning to observe their thoughts, emotions, and other present-moment experiences without judging or reacting to them. When stress – the response to a change, challenge, or demand – becomes a more chronic state instead of an isolated event, the body can incur longtime problems affecting one’s mental and/or physical health.
Recognizing your current stress status, and how you are managing it, can help begin a transformation to healthier living and improved wellbeing. Mindfulness is an effective tool to nurture this transformation.
Essential Practices of Mindfulness
Mindful Breathing
One particularly hectic morning, Jane found herself overwhelmed by her to-do list. Instead of diving headfirst into her tasks, she decided to try a mindfulness technique she had read about: mindful breathing. She took a few minutes to sit quietly at her desk, closed her eyes, and focused on her breath. She breathed in deeply, counting to four, held her breath for a moment, and then slowly exhaled. This simple exercise calmed her racing thoughts and brought a sense of peace.
Body Scan Meditation
That evening, after a long day of meetings and phone calls, Jane felt the tension in her shoulders and neck. She remembered the body scan meditation technique. Lying down on her yoga mat, she began to focus on each part of her body, starting from her toes and working her way up to her head. She noticed areas of tension and consciously relaxed them. By the end of the session, she felt much more relaxed and ready for a restful night’s sleep.
Mindful Eating
Mindfulness began to permeate Jane’s everyday activities. Instead of rushing through her meals while checking emails, she started practicing mindful eating. She paid attention to the flavors, textures, and aromas of her food. Lunchtime became a time of relaxation and enjoyment, rather than another task to rush through. She found herself feeling more satisfied and less prone to overeating.
Mindful Walking
Jane also incorporated mindful walking into her routine. During her lunch breaks, she took short walks in a nearby park. She focused on the sensation of her feet touching the ground, the movement of her body, and the sounds around her. These walks became a time of rejuvenation, helping her return to work with a clear mind and renewed energy.
Gratitude Practice
Each night before bed, Jane started a gratitude journal. She took a few moments to reflect on her day and write down three things she was grateful for. This practice shifted her focus from the stresses of the day to the positive aspects of her life. It helped her fall asleep with a sense of contentment and peace. In a very short time Jane changed her very stressful daily routines by intentionally introducing simple, mindfulness techniques.
More Information for Your Own Transformation Using Mindfulness
Aim to practice mindfulness in some way every day. The 21/90 Rule suggests that it takes 21 days of consistent action to form a habit, and then 90 more days to make it permanent. Over time, you should find that mindfulness becomes part of your regular routine. Make it an important part of reconnecting with and nurturing yourself.
• How to Manage Stress with Mindfulness and Meditation
• Mindful Breathing: Practicing Self-care
• 10-Minute Body Scan Meditation
• Mindful Eating
• Mindful Walking & Walking Meditation: A Restorative Practice
• How to Practice Gratitude
