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General WellbeingMental Health

Getting Started with Mindfulness

By October 7th, 2020No Comments
woman practicing breathing techniques in nature and being mindful

What is mindfulness?

 

Originating from ancient Eastern traditions, mindfulness is essentially trying to connect our mind to the present moment, non-judgmentally.

However, when our mind swings from the past to the future, and back again, it can rarely have a chance to rest in the present.

Why can this be unhelpful for mindfulness?

 

When we recall painful memories/regrets, or worries for the future, we feel the horrible feelings that come with it and can’t do anything to change it.

We have no control over what has already happened or what is to be. Our power and control rests solely in the present moment.

What does being in a state of mindfulness feel like?

mindfulness words in a wave illustration

 

If you think about the moments when you feel most calm and at peace, it is usually when you’re completely engaged in the moment, free from unhelpful self-talk and stress.

It might be feeling the breeze on your face when you are outside, enjoying a hot shower, or being engrossed in a hobby.

Your whole being is involved and engaged in the moment, body and mind.

This integrated state is so different to what we are used to – driving home from work and thinking about dinner, on a zoom call but wishing you were talking to your friends and talking to your friends with your mind on housework!

How can mindfulness be achieved in daily life?

 

Try an activity where you can actively connect with your body:

  1. Laying on your back in bed/on the couch, feeling the rise and fall of your breath in your abdomen and chest.
  2. Body scan. Work your way slowly up from your feet to your forehead, simply noticing the sensations in each part. You can take this a step further by intentionally tightening and loosening muscle groups (progressive muscle relaxation)
  3. Taking a deep breath, stretching your hands up to the ceiling, and exhaling slowly allowing your arms to rest gently by your sides. This can be repeated for a few minutes

mother and daughter practicing yoga pose in the loungroom

Make the most of nature:

 The outdoors is an easy space for us to feel connected with our senses and trying to get outside when the weather is good can be helpful.

Use your senses to engage in the moment – what can you hear? See? Touch?

When we feel stressed and overwhelmed, trying to ask ourselves “What is under my control right now?”

These are simple practices we can all try no matter where we are, the aim being to make it more than a ‘practice’ but an awareness that can benefit our lives.

mindfulness woman in nature holding out her arms

 

To see where you are at in your mindfulness journey, you can try this simple questionnaire called Mindful Attention Awareness Scale 

Smiling Mind can support your (and your family’s mental health throughout the COVID-19 pandemic and beyond. They offer a FREE daily mindfulness and meditation app and guide at your fingertips. You can learn more about them here

Priyanka Nair HealrhMint Medical Centre Psychologist

Priyanka Nair

General Psychologist (BHSc, MHSc, PGDipCounsPsych)

Priyanka is a lovely and warm registered Psychologist, trained in New Zealand.

The two main modalities used by Priyanka are, Cognitive Behavioural Therapy (CBT), and Acceptance Commitment Therapy (ACT). Priyanka also has experience with Dialectical Behavioural Therapy (DBT), and has conducted skills-based groups for both adults and children.

Priyanka has worked with adults presenting with a range of concerns including depression, anxiety, substance abuse, work and financial issues, chronic fatigue, interpersonal difficulties, adjusting to physical illness, grief, and managing sleep. She has seen the impact of mental distress on career, relationships, and personal happiness, and aims to equip clients with skills to manage the mind. She is passionate about third wave psychology, and particularly resonates with ACT, a values-based, mindful approach to managing the mind and its thoughts/emotions.

Priyanka is aware of your needs, and will tailor every session to accommodate you. She is able to build rapport easily, and works with you to find a long-term approach to manage any unhelpful patterns in your lives.

Book Appointment

Watch Priyanka introduce herself here

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