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Tackling Challenges that Get in the Way of Our Mindfulness

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You may have read in our other articles that “mindfulness is not about feeling BETTER, it’s about FEELING better” – but what if you’re feeling physically ill, in pain or in emotional distress? The idea of connecting to your body may not sound so appealing when your body isn’t the most hospitable place to be at the moment.

If you’d like to take advantage of the benefits of mindfulness, but you’re finding it difficult to practice silent, seated mindfulness meditation, then that may not be the best place to start.

And, yes, with time and practice, mindful acceptance will help you learn to approach this pain in a way that does ultimately reduce your suffering. But, “white-knuckling” your way through mindfulness meditation is not sustainable for creating the regular practice that will get you there.

What I advocate for instead is creating a mindful lifestyle – peppering your day with little moments that will help you to return to the present and get the most out of the things you already enjoy.

How do you do that?

1) Lower the bar. Commit to paying attention to the sensations of just ONE mindful breath or brief moment. You can always do more (and you probably will), but don’t let the idea of a prolonged mindfulness session overwhelm you to the point that you avoid it altogether. Mindfulness only ever happens in the present, so start right now!

2) Try setting timers or alarms to remind you to take brief pauses throughout your day to land back in the present moment. This will help you cut off unhelpful patterns of thinking and behaving as you go about your day when you need it most.

3) Be mindful of the things you already do and enjoy in order to savour the pleasure they bring to your life. What’s the point if, by the time the moment arrives, you forget to enjoy it because you’re already too focused on the next thing? Just tune in to any of your five senses and make sure to focus on just the one thing in the moment (no multitasking!) For example, try…

  • eating/drinking
  • dancing (try closing your eyes and following the urge to move in a particular way)
  • walking/running
  • listening to music or a pleasant sound
  • having sex
  • smelling a nice fragrance
  • cooking (cooking is filled with pleasant sounds, smells, tastes and textures to tune into)
  • looking at something beautiful touching something with a nice tactile sensation
  • literally anything else you enjoy

4) Mindfulness is about noticing to the signals that your body is giving you, so give your body what it’s asking for! Try matching the intensity of the feeling with the intensity of the activity.

Are you feeling anxious, restless or fidgety? Try being mindful of some type of movement like walking, running, yoga or other exercise. Are you feeling exhausted, depleted or emotionally raw? Try something soothing like mindfulness while lying down, taking a hot bath, listening to soft music or cuddling with a loved one or pet.

If you can’t dedicate the time you’d like to mindfulness practice – or if there is something preventing you from doing that right now – then create a mindful lifestyle instead. Throughout the day, there are always opportunities to take a pause and return your attention to the present, so you can get the most of the things you already enjoy.

 

Commit to paying attention to the sensations of just ONE mindful breath or brief moment.

Stronger Minds content is for informational purposes only, does not constitute medical advice, and is not a substitute for professional medical advice, diagnosis, or treatment. This content is not intended to establish a standard of care with a reader, you should always seek the advice of your mental health professional, physician or other qualified health provider with any questions or concerns you may have regarding a medical or mental health condition. If you think you may have a medical or mental health emergency, call your doctor, go to the nearest hospital emergency department, or call emergency services immediately. You should never disregard or delay seeking medical advice relating to treatment or standard of care because of information contained herein. Medical information changes constantly. Therefore the information herein should not be considered current, complete or exhaustive, nor should you rely on such information to recommend a course of treatment for you or any other individual. Reliance on any information provided herein is solely at your own risk.