Healthy Habit #1: Mindfulness

Last week I covered emotional first aid. This week I want to dig a little deeper into a healthy habit that can strengthen your emotional first aid. What tools can you develop for your toolbox? As you might have guessed, there are many different tools and I could not possibly cover all of them. 

The #1 healthy habit I encourage is mindfulness. Yes, that buzz word. So many definitions. Why not quote the pioneer of mindfulness research Dr Jon Kabat-Zinn, PhD: “Mindfulness is the awareness that arises through paying attention in the present moment, on purpose, without judgment.” But the research is so clear now. It does wonders. Think of mindfulness like an attitude, an approach to life. “Slowing down” is another way to look at mindfulness. When you’re cleaning the dishes, are you really cleaning the dishes or are you in your head, thinking about that next bill to pay, deadline at work, or screaming child tugging at your leg for attention? 

Mindfulness is about making a choice to nonjudgmentally direct your attention to the here-and-now, the present moment. The present is all you have. As Jon Kabat-Zinn once said (and titled a book), “wherever you go, there you are’. You might be asking how is this helpful for you in daily life? Mindfulness helps your brain slow down, soak in the moment, not miss those heartfelt, full moments, and inevitably soften your reactiveness. This is a skill that helps you get better at directing away from uncomfortable or anxious thoughts and bringing yourself back to the present. In other words, mindfulness teaches you to become more tolerant of uncomfortable thoughts, feelings, and situations.

So, here are some ideas: before bed or upon waking up, instead of reaching for your phone, place your hand on your belly and take slow deep breaths, noticing the air coming in and out of your lungs. That’s slowing down. Notice how you feel after. You won’t regret doing it.

When your favorite song comes on the radio or on your Spotify or Apple Music, listen for things in the song you’ve never noticed. Soak in the lyrics and personal meaning you get. Experience it differently than before.

When you wash the dishes, wash them slower than normal. Watch the dish wand or wash cloth go back and forth. Think of the planning, energy, and time it took to make the plate or cup you are washing. You’ll feel different. 

I encourage you to consider introducing 1 of these ideas and see what you think. Mindfulness will help protect you from the constant overstimulating world we live in everyday. Remember, it’s an attitude or lifestyle that you can choose at any time. Try it.