Mindfulness Meditation: Self-care for Busy People

Notice your breathing as you begin to read this article. Take a few nice breaths and notice if you can feel the texture of your breath as it crosses over your lips or through your nostrils. Notice your thoughts. Are you judging whether this piece will catch your attention or if you will stop reading now? Are you thinking about what has to be done when you finish this article?

If you followed the suggestions above you have already begun to practice mindfulness. Mindfulness is practiced by paying attention to purpose in your life as it unfolds moment by moment. By using a lens of non-judgment and curiosity we can begin to view our lives with more acceptance and compassion. There is evidence that this practice helps decrease automatic responses to stress and increase neuroplasticity in the brain (new brain cells).

Mindfulness is often done in a formal meditation but can be done anywhere and anytime as a form of self-care. By becoming committed to this simple practice of paying attention and “naming and noting” the present moment experiences, we become aware of patterns of thought that disrupt our peacefulness. Return to your breath over and over to keep the ever wandering mind in the present moment.

Notice your body. Are you sitting down or standing up as you read? Do you have any aches or pains in your body? Notice the clothing you have on today. Do you like the colors and textures of the clothing?

Notice your emotions. Are you feeling: Peaceful? Anxious? Calm? Rushed? Sad? Joyful? Sleepy?

One of my favorite homework assignments for myself and my clients is to watch the wind blow for ten minutes daily. Often folks look at me like I am crazy when I make this suggestion. Try it. Watching the wind blow is a simple process. You have time.

Watch your breath and notice the way you feel when you breathe. Notice your surroundings. Look at the colors of objects around you. If you can’t get outside, notice the air from a fan blowing. Notice how the breeze or stillness of the air touches your skin.

Becoming an active member of your self-care team will be time well spent!!

This post by Dr. Pamela Cappetta was first published on Behavioral Health Matters.

Behavioral Health Matters web site