11 Things You Probably Didn’t Know About Mindfulness
Mindfulness.
What is it good for?
Absolutely EVERYTHING!
Mindfulness is part of everything we do and in everything we see. As you explore, you will find many new things you probably didn't know about mindfulness.
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Table of Contents
1. Mindfulness Doesn't Require an Empty Mind
What do you think of when you see the word “mindfulness?”
If it's a zen dude meditating for hours, eyes closed, with a clear mind, you are not alone. I have heard 100 times, “I can't do mindfulness,” or “mindfulness isn't for me.”
You probably didn't know that although the picture of the zen dude is a form of mindfulness, he does not encompass what mindfulness is about. That picture is unattainable for the majority of people- especially for those of us with busy minds or ADHD.
Mindfulness is simply being aware of the present moment and noticing your position in the world around you.
That's it.
No woo, chanting, or knowledge of chakras is necessary- unless that is what you are into.
The number of mindfulness activities available is endless, and they can be practiced by anyone, at any age, of any religion (or lack thereof), and at any time.
You are a nonjudgmental observer taking life as it is. Noticing and making changes where necessary, not out of guilt or shame, but because it's the right choice for this moment. A little self-love goes a long way in developing a nonjudgmental observer approach.
By bringing your attention to the present moment with your senses and implementing radical acceptance, you enhance your ability to handle anything life throws at you.
Taking a non-judgmental stance, in the current moment, you notice external things happening around you and pay full attention to your inner experience and welcoming emotions as messengers ready to help you calm your nervous system.
2. Mindfulness Doesn't Require Hours of Time
The desire to experience life in the present moment is human nature. However, busy daily activities, difficult situations, and negative thoughts that creep in are also human nature experiences.
We're all dealing with this, and it can make practicing mindfulness feel like one more task on an endless to-do list.
And for those of us juggling ADHD or a brain that's always on the go, it can seem even tougher to do. We might miss out on the simple yet powerful mindfulness skills because just thinking about starting can feel overwhelming.
It's like trying to calm a whirlwind inside your head.
But there is good news!
You probably didn't know you could implement mindfulness without changing your schedule.
You do not need fancy techniques, costly apps, or spending hours in meditation. Don't get me wrong, sometimes these things are fun and can help motivate a regular routine, but you can do it right where you are, in just a few seconds.
Practicing mindfulness skills little and often will help prepare you for busy and difficult times.
If our cave-dwelling ancestors could find moments of mindfulness, we can too! 😉
Let's get back to basics and find brief moments of peace amidst the chaos, one small step at a time.
3. What is MindLESS vs MindFULL
Most of us have busy lifestyles. From the stay-at-home parent to the corporate lead, feeling the need to do more and be better is exhausting mentally and physically. Our bodies and brains should get the break they deserve, right?
In our society’s present situation, we tend to find it easier to participate in mindLESS activities like scrolling social media than mindFULL activities like listening intensely to our child's 30-minute play-by-play of a Minecraft building expedition (IYKYK).
While decompressing, many of us fall victim to the doom scroll.
You know what I am talking about. A five-minute TikTok break turns into an hour social media bunny trail.
But we get a positive effect from this physical and mental rest, right?
Not in the least. Scrolling social media continues the cycle of chronic brain stimulation. It really isn't mindLESS at all. Our eyes and brains don't get a break. We end up with what the Verywell Mind refers to as “brain rot.”
You probably didn't know this dopamine cycle can leave us with a screen addiction, increased physical issues instigated by increased irritability, anxiety, and stress, not to mention an increased risk of substance abuse.
We all would rather ignore those facts, even me.
We are humans who are always doing the best we know how in this moment and in the next.
4. Lessons Learned to Reduce Stress from The Mindful Neuro
Somedays, I put the phone down more than others. Regardless, I am not going to judge myself for either action. Noticing how I feel, and accepting it for what it is ultimately makes the biggest impact on change.
Positive changes happened without striving, and not believing that I failed at life because I missed the mark.
Sounds wonderful, doesn’t it? To be at peace even when you don't do well- no matter who is watching.
It is!
You probably didn't know that imperfect mindfulness skills activities STILL reduce stress and the triggering of negative emotions.
These basic skills provide opportunities to be present with my family, instead of disengaging and disassociating. I can respond in a given situation without intense emotions.
So, put on your mindfulness skills superhero cape (slightly askew, of course), and let's dive further into the joyful realm of imperfectly perfect mindfulness!
5. Imperfect Mindfulness
This practice is not just about being present. It's also about dropping the judgments and simply observing what's happening without getting caught up in all the mental chatter.
Imagine yourself watching a movie without getting tangled in the plot twists. You become the calm observer, taking in the sights and sounds of life.
When you have spent years disconnected from people, the world, and yourself, promises of present-moment living seem unattainable.
Whether you have ADHD, find focusing difficult, or need a little extra help, mindfulness welcomes everyone with open arms, even you, fellow neuro-spicy pal. Developing a mindfulness practice is doable for you if you take the appropriate actions.
The important thing to remember is that present-moment living takes practice, patience, and a lot of self-compassion. It's like learning to play an instrument—you must stick with it and give yourself permission to stumble along the way.
You will not do it perfectly.
You probably didn't know you had permission to enjoy your imperfect journey and meditation practice.
Delight in the small things that affect the long game- the real reason you are here- to be present, healthy, and fulfilled in this life.
The path can come in many different ways, from breathing exercises and body scans to mindful walking or simply savoring the taste of the first sip of coffee in the morning. Find what works for you. Try mixing it up and bringing intentional awareness into your everyday life.
Change is not instant, and mindfulness is not a magical cure-all.
How quickly everything comes into focus depends on you. Implementing small, doable habits that fit your life is how you will maintain change. In the process, your glass becomes half full instead of half empty. You can see all the possibilities instead of barriers.
So, my Mindful Explorers, let's embark on this adventure together.
Trust me.
It's a journey worth taking.
Are you ready to take your mindfulness skills activities up a notch?
6. Benefits of Mindfulness for Stress Reduction
Mindfulness has a wide range of benefits for both mental and physical health. Jon Kabat-Zinn brought us Mindfulness-Based Stress Reduction training.
You probably didn't know that learning present-moment living can help you develop a greater understanding of your thoughts and emotions. Yay for increased self-awareness and improved mental health!
Jon Kabat-Zinn, a professor of medicine emeritus at the University of Massachusetts Medical School and known as the father of mindfulness, is often credited with bringing mindfulness skills through MBSR to the mainstream and placed alongside other Western contemplative practices.
Being present and aware of your thoughts and feelings, even if they are uncomfortable or difficult, helps you develop a greater sense of self-awareness and acceptance. These qualities reduce stress and improve your overall well-being.
7. The Science Behind Mindfulness
Researchers have been diving deep into how mindfulness activities affect our brains, bodies, and overall well-being. Here's the lowdown on what they've discovered:
Changes in the Brain
You probably didn't know that mindfulness can actually change your brain!
It's like a mental workout that beefs up the prefrontal cortex—the part of your brain responsible for making smart decisions, staying focused, and keeping your impulses in check. And that's not all—mindfulness also shrinks the amygdala, the fear center of the brain, leading to less anxiety and stress.
Get ready to be rewired with new neural pathways!
Physical Health Benefits
Mindfulness has some serious health perks. It's like a superhero cape for your body!
You probably didn't know that practicing mindfulness can reduce inflammation, the sneaky culprit behind conditions like heart disease, diabetes, and cancer. It's also a secret weapon against high blood pressure, poor sleep, and even boosting your immune system.
Who knew that being present could have such incredible health benefits?
Mental Health Benefits
Mindfulness is like a mental massage that relaxes and rejuvenates your mind. Say goodbye to those gloomy days and anxious nights!
You probably didn't know that mindfulness exercises have been proven to kick depression and anxiety to the curb. But it doesn't stop there—it also boosts your emotional smarts, making you more compassionate and empathetic.
It has even been shown to be effective in treating certain mental health disorders, such as post-traumatic stress disorder (PTSD) and borderline personality disorder (BPD).
8. Practicing Your Mindfulness Skills
Strengthen your skills with a few techniques and exercises:
Core Mindfulness Skills
- Breathing: Focusing on the breath is one of the most common techniques. One can practice by sitting or lying down in a comfortable position and then bringing attention to the breath. Focus on the sensation of the air moving in and out of the body or the rise and fall of the chest or belly.
- Body Scan: A body scan is a technique that involves bringing attention to each part of the body in turn. Start at the top of the head and work down to the toes, or vice versa. Focus on each body part and notice any sensations, tension, or discomfort.
- Mindful Walking: Walking mindfully involves bringing attention to the physical sensations of walking. Focus on the movement of the feet, the sensation of the ground beneath the feet, and the body's movement as a whole.
- Journaling: Journaling is a mindfulness technique that invites you to immerse yourself in the present moment by putting pen to paper. As you pour out your thoughts and emotions onto the page, you cultivate self-awareness, gain clarity, and foster a deeper connection with yourself. It's a beautiful practice of mindful reflection, achieving your goals, and self-discovery. You can find many visually pleasing journals online and in bookstores.
- Meditation: Meditation is a practice as old as history itself, dedicated to quieting the mind and achieving inner peace. iRest, a modern form of meditation, offers profound benefits for your nervous system, encouraging relaxation and reducing anxiety. In iRest, you use self-inquiry to dive deep into your inner world, untangling emotional knots and achieving mental clarity.
- Planning: A planner is your companion to mindful time management and organization. When you write in your planner, you're pausing to prioritize what matters, a key aspect of mindfulness. This act of planning can bring clarity and calm to an otherwise chaotic mind, helping you approach each task with presence and purpose. There are many beautiful planners available for purchase online or in bookstores. The EF (Executive Dysfunction) Bomb Coach has a course that helps you create the perfect printable planner. You choose the pages that would best meet your needs. Planners are a tool to navigate executive dysfunction and be productive in your day, whatever that may look like for you.
This brief and soothing guided meditation is designed to help you connect with your nervous system, allowing you to tune into your body's signals and sensations. Incorporate check-ins into your daily routine to nourish your nervous system and enhance your overall well-being.
Mindfulness Skills Exercises
- Mindful Eating: Eating mindfully involves bringing attention to the experience of eating. Focus on the taste, texture, and smell of the food, as well as the physical sensations of chewing and swallowing.
- Mindful Listening: Mindful listening involves bringing attention to the sounds around us. Focus on the different tones, pitches, and rhythms of the sounds without judging or analyzing them.
- Mindful Visualization: Mindful visualization involves imagining a peaceful scene or situation. Focus on the details of the scene, such as the colors, sounds, and smells, and imagine being fully immersed in the experience.
Remember, practicing short, imperfect mindfulness exercises still provides your brain with new pathways that cultivate awareness and present-moment living.
9. Mindfulness in Daily Activities
Mindfulness is not just a practice reserved for a quiet meditation session. Various techniques can be incorporated at work and in relationships.
Mindfulness at Work
Mindfulness can be a powerful tool for reducing stress and increasing productivity at work. Taking a few moments to practice mindfulness can help you stay focused and calm, even in high-pressure situations. Some ways to practice at work include:
- Taking a few deep breaths before starting a task to clear the mind and focus on the present moment
- Taking short breaks throughout the day to stretch, move, or simply take a few deep breaths
- Practicing active listening during meetings or conversations to stay fully present and engaged
Mindfulness in Relationships
Implementing your newfound mindfulness skills helps improve relationships with others. By being fully present and attentive, you can improve communication, reduce conflict, and deepen connections. Some ways to practice in relationships include:
- Listening fully to others without interrupting or thinking about a response
- Being aware of body language and nonverbal cues during conversations
- Practicing empathy and understanding by putting oneself in the other person's shoes
Overall, your mindfulness skills are powerful tools for improving your life.
10. Challenges in Practicing Your Mindfulness Skills
There will always be challenges. Practicing mindfulness skills can be especially challenging for those who are new to the practice. Here are some common challenges you may face when trying to cultivate mindfulness:
1. Lack of Time
Finding the time to practice mindfulness skills can be a challenge. While leading busy lives, you may struggle to find even a few minutes each day to dedicate to your practice.
This is especially difficult if you have a full-time membership to the “all-or-nothing” club. There is hope! Start where you are at. Great benefits happen when you practice little and often.
Sometimes, we need help from someone who knows the difficulties with executive functioning and time management. That is okay, too. If you have ADHD or just a busy life that is hard to manage at times, I get it. Fitting in one more thing when my brain is going 100 miles an hour seems impossible. It feels like I can't stop it long enough to pause for 2 minutes.
Remember, we are practicing without judgment! Slowly, but surely, you will cancel your “all-or-nothing” club membership and see the benefits of imperfect mindfulness.
2. Resistance to Change
You may resist the idea of mindfulness or find it difficult to change your habits and behaviors. This can be especially true if you have chronic stress or anxiety. Overwhelm is real, and it can keep you stuck.
That is where imperfect mindfulness comes in. If you get overwhelmed, you are not required to do anything. You can revisit your tools when you feel that you can, without judgment.
3. Self-Judgment
Practicing mindfulness requires observing your thoughts and emotions without judgment. Exercising self-love is sometimes easier said than done. Accepting your thoughts and feelings without criticism or analysis is challenging.
Sometimes, engaging is difficult when you haven’t practiced enough to see the benefits yet. Hang in there, practice little and often, and you will see changes in yourself- and so will your family and friends.
4. Lack of Support
Finally, you may struggle with a mindfulness practice without support or resources. It is easier when family and friends are on board, but it is not a requirement. You can build an encouraging network of your own. Stay with me, and I will show you!
You can start with my free RAINN workbook. I am an email away if you need help navigating the workbook or have questions along the way.
Unlock 15 mindfulness exercises you can easily fit into your daily schedule with this free workbook.
11. Is Mindfulness Right For You?
Absolutely, unless…
- You're allergic to tranquility and prefer the adrenaline rush of a chaotic mind rollercoaster.
- You find immense joy in constantly overthinking, over-analyzing, and second-guessing everything (including this very sentence).
- You have a deep-seated aversion to moments of peace, inner calm, and blissful serenity.
- You prefer to stay trapped in the time warp of past regrets or future worries, with no desire to embrace the present moment.
- You're a firm believer that stress and overwhelm are your life's soulmates, and you simply cannot imagine parting ways with them.
If none of these apply to you (phew!), then congratulations! The Mindful Neuro might just be the perfect fit. So, dive into the world of mindfulness and let its whimsical magic unfold. Come dance with me in the present moment, embrace your quirks, and discover the joy of being fully present in each breath.
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You are always doing the best you know how in this moment and in the next.
Frequently Asked Questions (FAQs)
What is Mindfulness?
Mindfulness is the practice of paying full attention to the present moment. It involves noticing and accepting your thoughts, emotions, and sensations without judgment.
Is Mindfulness Religious?
No, mindfulness is a universal practice not confined to any one religion or culture. Anyone can develop their own mindfulness practice.
What is the Goal of Mindfulness?
The goal is to be fully present, not aiming for a “perfect Zen” state. It’s especially useful for people with ADHD or busy minds.
Can Mindfulness Go Wrong?
Yes, not all activities that seem relaxing benefit your mind. Activities like endless scrolling on social media can contribute to stress rather than reduce it.
What are the Core Mindfulness Skills?
- Breathing: Focus on your breath.
- Body Scan: Pay attention to each part of your body.
- Mindful Walking: Focus on the sensations of walking.
- Journaling: Document your thoughts and emotions.
- Planning: Identifying what you need helps with follow through.
What are the Benefits of Practicing Mindfulness Skills?
Mental Health Benefits
Improves self-awareness, reduces symptoms of depression, anxiety, PTSD, and BPD.
Physical Health Benefits
Reduces inflammation, lowers blood pressure, improves sleep, and boosts your immune system.
Stress Reduction
Mindfulness-Based Stress Reduction (MBSR) is a specific program designed to help you manage stress.
External link: Sounds True MBSR Training Course
Are There Any Challenges to Practicing Mindfulness?
- Lack of Time: Practicing even a little can be beneficial.
- Resistance to Change: It can be tough to adjust, especially if you’re stressed.
- Self-Judgment: Mindfulness requires a non-judgmental approach.
- Lack of Support: Building a supportive network helps.
Continuing the Journey
Join a Supportive Mindfulness Community
Join my private TMN Facebook Group, a community just for women like you, where we talk about:
- Overcoming Mindfulness Challenges: Discover strategies to manage overwhelm and stay grounded, even on your busiest days.
- Mindfulness for Neurodiverse Women and Children: Explore tailored exercises that honor your unique way of experiencing the world.
- Practical Mindfulness for Busy Minds and Lifestyles: Share and learn practical tips that make mindfulness an effortless part of your day.
In the TMN Community, you'll find support, inspiration, and a wealth of resources to help you be more present and foster deeper connections with yourself and those around you. It's a space for growth, learning, and sharing the mindful journey with others who understand the hustle of everyday life.
So, if you're eager to expand your mindfulness practice and find even more ways to stay connected, join me in the group. When you join, you will receive a free Mindfulness Tracker to help you discover which mindfulness activities work best for you.
Together, we'll explore how each moment can be an opportunity to be present and how every mindful practice, no matter how small, enriches our lives.
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