7 Easy Steps to Mindfulness

LEARN ABOUT THE BENEFITS OF BUILDING MINDFUL STRENGTH AND PRACTICE A BEGINNERS BODY SCAN

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Mindfulness is like a workout for your brain.

Although there are many ways we can practice mindfulness, it is fundamentally “focused attention”.

Such focused attention can actually change your brain’s physical structure! Transformations such as;

  • Significant increase in the density of the hippocampus, a brain region important for learning and memory

  • Increase in neural structures associated with self-awareness, compassion and introspection

  • Reduction in the density of the amygdala, the part of the brain that initiates anxiety and stress responses (which means that would be less likely to react impulsively)

Research is finding more and more ways that mindfulness can improve our overall health and wellbeing, including areas of our lives such as;

  • Improved quality of sleep

  • Stress reduction

  • Lessens frequency, intensity and duration of depression and anxiety

  • Lowers blood pressure

  • Improves chronic pain

  • Helps become more attuned and connected with others

Ready to start?

Here is a quick mindfulness activity you can do daily to help work those mindfulness muscles;

1. Sit in a comfortable position where you are not going to be disturbed.

Preferably in a chair with a back so you can sit upright and your feet can be flat on the ground.

2. Close your eyes and focus on your breath.

Breath in and out. Breath in to the count of 4, hold the breath for 4 seconds and then release to the count of 8. Do this as many times as you want to help you get in the zone.

3. Slowly shift  your attention to your feet… feel the ground beneath you.

Can you sense the shoes on your feet? Do you have any tightness? Can you feel the fabric of the socks you're wearing? Do you have any interesting sensations like tinging? Can you feel the temperature? It’s OK if your mind wanders… each time it does, gently bring your attention back to your feet. The goal is to keep redirecting your thoughts to the present moment. 

4. Now can you gently focus your attention to your ankles. Can you notice how your ankles are feeling?

Are they swollen or tight? If they are, you can try to breath in deeply, directing energy to your ankles and then blowing out to release the energy in your ankles so they let your feet to dangle.  Notice how each ankle holds each leg and foot differently and similarly. 

5. Move your thoughts slowly up your legs, towards your lower body and then upwards towards you upper body.

Breath in… a deep, nourishing breath. Allow your breath and energy to slowly climb up your upper body, arms, up your shoulder and towards your neck and head. Pay attention to any tension or sensation within the body, pressure from the inside or outside, checking with your heartbeat, your breath, your chest moving up and down . 

Notice what it's like to sense your internal state in the present moment. 

6. As you scan your body parts, each one at a time, take a step back and allow your attention to notice your entire body.

What is it like to fill up your whole self with the energy in the room?

7. Gently bring your mind back to your breath.

Feel your feet steady on the ground beneath you and take three long deep breaths as you bring your awareness back to the room. 

Take a few moments to slowly open your eyes and bring your full awareness back to the here and now.

For more mindfulness activities, visit our free downloads page.

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MindfulnessEsther Goldsteinmindfulness