Mindfulness
The brain is a fantastic resource that helps us plan, compare, analyse and problem-solve when we need to. But when the same abilities that help us think of solutions in many situations instead lead to us “overthink”, brood and ruminate in situations we cannot actually influence, it becomes problematic. It takes time and energy but doesn’t really solve anything.
In the previous section, acceptance was described as a way of relating to what we don’t have the power to influence in life. Here, mindfulness can help. Mindfulness involves deliberately choosing to focus attention on what is happening in the present moment, without judging or evaluating.
Mindfulness is also helpful when we are stressed and find it difficult to be present in what is going on around us, even when we want to be. A sense of being in the present can easily be lost when our focus shifts to what we need to do next. If that happens too often, life can feel empty, as if we lose contact with ourselves. Trying more often to be here and now, and to engage fully in what we are doing at the moment, can then be helpful.
So mindfulness is not about getting rid of difficult thoughts and feelings, but about choosing to place our energy on what is happening outside our mind, and refraining from engaging with what our persistent thoughts suggest when we are stressed or worried. This gives us some much-needed distance from our internal experiences.
Mindfulness is not the same as relaxation, and the goal is not to feel a certain way. The goal is to be open to noticing what is going on right now, exactly as it is. Since you cannot “get rid of” unwanted thoughts, it’s wise to practice noticing them, letting them be without acting on them, and thus giving them less power over your life. This is a good foundation for engaging more in what’s meaningful to you.
In summary, possible benefits of regularly practising mindfulness include:
- Practising your ability to notice whether you are present in what you are doing, and what your attention is like right now (open or problem-focused).
- Shifting your focus from where it goes automatically to where you want it to be.
- Getting some distance from negative thoughts, stress and worry.
Try different guided mindfulness exercises. Aim to do this once a day for two weeks to see whether it helps you in any way. Take the opportunity when you are on the bus, out for a walk or have a few minutes to spare. Evaluate what it's like for you, and continue practising mindfulness a few times a week if it suits you.
Take a moment to answer the questions below before moving on to the next section.
- How might mindfulness be helpful for you?
- In what situations do you find it difficult to be fully present?
- Where does your attention tend to go, and what is it like, i.e. is it more often open or problem-focused?