It can be easy to rush through life without stopping to notice much. But paying more attention to the present moment, to your thoughts and feelings, and the world around you, can improve your physical and mental wellbeing. Some people call this awareness ‘mindfulness’.

Mindfulness has enjoyed a huge surge in popularity in the past decade. The practice has moved from a largely obscure Buddhist concept, founded 2,600 years ago, to a mainstream psychotherapy construct today. Even though the academic research on mindfulness meditation isn’t as robust as, say, nutrition or exercise, there’s a reason why it’s been around for thousands of years. And we’re starting to get a better understanding of why it’s beneficial for so many aspects of life, from disease and pain management, to sleep and controlling emotions.

What exactly is mindfulness?

Mindfulness is a non-religious form of meditation. It’s quite different from what you might imagine meditation to be, in that we are not trying to clear our mind of thoughts, but learning how to simply ‘be’ in the present moment while observing our thoughts, physical sensations and behaviours. The idea is that by using mindful practice, we can learn how to break the cycle of habitual thoughts and behaviours, with the aim of becoming more aware of triggers, and consequently reducing stress levels and improving our general wellbeing.

How to be more mindful

It can be tough to practise mindfulness at first. But reminding yourself to take notice of your thoughts, feelings and body sensations is a great start.

Here are some other top tips:

1. Notice the everydayAs you go about your daily life, notice the sensations of things, the food you eat, the air moving past your body as you walk. This may sound very small, but it has huge power to interrupt the ‘autopilot’ mode we often engage day to day, and give a new perspective on life.
2. Keep it regular

It can be helpful to pick a regular time, whether it’s the morning commute, or during a walk at lunchtime, to practise mindfulness. Once you are used to doing it regularly, it will become more natural to you.

• Try something new
  

Trying new things, such as sitting in a different seat in meetings or going somewhere new for lunch, can also help you notice the world in a new way.

• Watch your thoughts
  

Some people find it difficult to practice mindfulness. As soon as they stop what they’re doing, lots of thoughts and worries flood in. It might be useful to remember that mindfulness isn’t about making these thoughts go away, but rather about seeing them as mental events.

Imagine standing at a bus station and seeing ‘thought buses’ coming and going without having to get on them and be taken away. This can be very hard at first, but with persistence it is possible.

• Name thoughts and feelings
  

To develop an awareness of thoughts and feelings, some people find it helpful to silently name them. For example,  ‘here’s the thought that I might fail that exam’. Or, ‘this is anxiety’.

• Free yourself from the past and future

You can practise mindfulness anywhere. But it can be especially helpful to take a mindful approach if you realise that, for several minutes, you have been trapped in reliving past problems or ‘pre-living’ future worries.

• Different mindfulness practices

As well as practising mindfulness in daily life, it can be helpful to set aside time for more formal mindfulness practice. Mindfulness meditation involves sitting silently and paying attention to thoughts, sounds, and the sensations of breathing. The key is to bring your attention back whenever the mind starts to wander. Yoga, Pilates and tai chi can help with developing awareness of your breathing.

Enjoy a mindful massage

Why not practise your mindfulness while enjoying a Castle Thai Spa massage? We offer a range of relaxing therapeutic massages designed to help you relax and be present in the moment. Call us on 0131 629 0794 to book yours today.