An Introduction to Mindfulness
I often meet with clients who have difficulty experiencing their emotions fully because of what feels like a need to avoid these experiences entirely. As I wrote in my last post, our brains are primed to move away from anything that is causing us pain or discomfort, including our own emotions and feelings. However, in perpetuating a cycle of avoidance, we teach our brains that there are certain thoughts, feelings or emotions that are wrong to have and should continue to be avoided, which can lead to things like invalidation, shame and emotion dysregulation. This is a learned behavior, and it's understandable why you may be stuck in cycles of avoidance when it comes to your thoughts, feelings or emotions. The good news is, this can be changed with practice and effort. One way to practice is by engaging in mindfulness.
What is Mindfulness?
Mindfulness is a skill I try to teach early on in my work with clients as I find it is foundational in learning how to cultivate a different relationship with your emotional experiences.
Mindfulness is the act of doing one thing at a time, in the present moment, with your full attention and with flexibility, curiosity, compassion and non-judgment. Being mindful of what you are experiencing gives you the opportunity to acknowledge your feelings, thoughts and emotions as they are happening, accept them as a natural part of life, and learn from them to better determine how to respond. With practice, you can start to acknowledge your internal experiences as an opportunity to explore what you are feeling and why, rather than as a sign to shut down, distract or avoid.
How Can I start Practicing it?
Some ways to begin practicing mindfulness include:
Choosing an activity that is part of your daily routine (i.e. showering, brushing your teeth, putting on makeup) and giving it your full attention. Pay attention to body movements, the taste, the touch, the smell, the sight, and the sound of whatever you are doing. Notice any thoughts or feelings that may arise, acknowledge them, let them be, and bring your attention back to whatever activity you are doing.
Letting your mind chatter away as if your thoughts are songs playing in the background or clouds in the sky.
Formal meditative practices, including tai chi and yoga or formal mindful meditations from apps like Headspace, Calm, or Insight Timer or Youtube.
Using your therapy sessions as an opportunity to be present with what you are experiencing with flexibility, curiosity, compassion and non-judgment.
These are only a handful of ways to begin incorporating mindfulness into your routine, and I find it crucial in my work with clients to find mindfulness practices that work for them. I like to emphasize that mindfulness is a practice, so it takes practice to have it become a more natural part of your internal process. With time, you will find yourself able to engage with your thoughts, feelings and emotions more flexibly and compassionately.
Together, we can work to help you build mindful emotional awareness to help you live more intentionally in the present moment!