I was introduced to the practice of mindfulness through a class at the University of Buffalo called “Mindfulness Interventions” I was riveted by the simple techniques that I still use to this day. Mindfulness can be used to help with pain relief, stress relief, processing grief, challenging fears of death, and improving relationships.
I would like to note here that mindfulness is a supplement to other forms of treatment and not a total replacement for therapy, support groups, medication, etc.
So, what is mindfulness? It is a form of nonjudgmental noticing. This can be as simple as going outside and watching nature or more complex forms of mindfulness-based cognitive therapy.
Part of the mindfulness theory is that we cause our own suffering by resisting change and other events that cause different levels of psychological pain. When we are mindful, it is nonreactive and nonjudgmental- we notice it and allow it to be as it is. There is, of course, much more to it than just this, but this is just an the beginning of mindfulness.
To get you started on your mindfulness journey, let’s begin an exercise on an activity you may (or, like me, may not) enjoy in order to cultivate mindfulness in the everyday.
- Mindfulness while folding your clothes.
- Notice the temperature of the clothing (this is ongoing, the temperature may change as you continue to fold).
- Notice the texture of the different fabrics.
- Notice any imperfections (nonjudgmentally!)
- Notice any parts of the clothing you appreciate.
- Notice any gratitude you feel (this keeps me/my partner/my children warm, beautiful, handsome, confident).
- Notice any negative feelings you have (nonjudgmentally!) this is worn/ratty/has holes/uncomfortable texture.
- Notice any positive/negative feelings or thoughts that may come up. You are allowed to feel and think however it comes up.
- And so forth. The key here is to be nonreactive: you are an observer in the present moment.
How did that exercise feel? If you want to take it to the next step, take a moment to journal about the experience and how it affected you.