Mindfulness

We all experience stress in our lives, and all have different ways of dealing with it. Mindfulness is a popular method of coping with stress, one that has become increasingly popular recently. It's easy to learn, and easy to fit into your daily routine!

What is mindfulness?

Mindfulness is the process of focusing in on the present moment, to be aware of what is going on right now. It is a powerful method of dealing with stress, something we're all familiar with, and can help to get more out of your days. It has been practised in all cultures across the world, even though it may not have been described as mindfulness. Everyone has the capacity to be mindful. You don't need to meditate everyday or constantly think of it. It can be practised anywhere, at any time, no matter what you are doing. It is a great habit to get into to carry through life.

The cartoon below explains mindfulness in a nutshell without getting too technical. It briefly explains how it works, and what the benefits are.

What are the benefits?

There have been many psychological studies into the benefits of mindfulness. It has become clear that mindfulness leads to..

Reduced stress and anxiety. Probably one of the most important benefits, mindfulness helps with relaxation and dealing with stress.
Improved attention and concentration. Mindfulness allows you to become more focused, helping with studies as well as tasks outside of school.
Increases compassion and empathy. It can help you to view a situation from another perspective, helping you to relate and become more compassionate overall.
Increased attention span. This is something I'm pretty sure everyone could do with!
Better impulse control. The ability to pause before speaking or taking action when emotional is very important!

How to Practice Mindfulness

Here is a short breathing exercise that you can try anytime, anywhere. It will give you an idea of what mindfulness is like.

Get yourself in a comfortable position. You can lie down on your back, or sit up straight in a chair. Let your shoulders drop, uncross your legs, and release any tension.
Either close your eyes, or find a spot on the floor to focus and relax your eyes.
Notice your breathing. Pay attention to your breathing in, and breathing out. You don’t need to do anything to your breath, just relax and allow it to flow naturally.
Now bring your attention to your chest, feeling it rise and fall with each breath. Try to imagine that you are ‘riding the waves’ of your breath.
It’s likely that your mind will wander with many different thoughts. When this happens, do not allow yourself to judge the thought or yourself. Acknowledge that your mind has wandered. You can say “thinking” or “wandering” in your mind, but bring your attention back to your breathing.
This can be continued for as long as you like, for several minutes or just for a few seconds of peace.

You can also meditate to help you become more mindful. You don’t need to be an expert or go to classes. There are plenty of guided meditations online or on youtube. Try out this five minute guided meditation below!

There are plenty of apps available that can help you get into Mindfulness. One example is Breathr.

Breathr is a free mindfulness app aimed at young people, developed by researchers at BC Children’s Hospital, Vancouver. It was created to introduce the concept of mindfulness to teenagers, and it is an easy access point for them to practice it. The app allows you to try out a variety of different mindfulness techniques and practices. You can also learn a bit about the science behind it all, and how it affects the brain. It shows that mindfulness can be fun, easy to do and can really help us in our day to day lives. It is free to download on both Apple and Android devices.

Breathr

Aura

Another good option is Aura. It is available on both Apple and Android. While there is a paid version, most users find the free version of the app easy to use and worthwhile. It provides you with small meditations, that only last about three minutes each. It’s an advanced, but easy to use platform, created by meditation teachers and personalised using AI technology. Using Aura, you can keep a gratitude journal, track your moods, and listening to calming sounds. It also makes meditation into a game, allowing you to level up and compete in daily challenges. It is simple to use, even if you have limited time.