Megan Foreman, MSN, RN, FNP-C

Full of Everything

Life can be so full – full of anticipation, full of creativity, full of ideas, and even full of stress. Inevitably our mind seems to have a mind of its own, and its busiest time is about 3 a.m. when we’re trying to sleep. If your mind is full – almost too full – it’s a great time to consider incorporating a mindfulness practice into your life.

What is Mindfulness?

Mindfulness is the practice of attuning to our thoughts, feelings, and bodies moment-by-moment. It’s the practice of being fully present in the moment, aware of where we are and what we’re doing, without feeling overwhelmed by our environment or outside circumstances. This involves tuning into our inner world and our external surroundings with a sense of curiosity and acceptance, rather than judgment. By doing so, we cultivate a deeper understanding of ourselves and our interactions with the world, allowing us to embrace each experience for its own individual richness.

When viewed through a lens of curiosity and acceptance, every experience becomes mindful, even:

• Taking a walk
• Eating
• Commuting to work
• Getting dressed

When approached mindfully, everything we experience can become less stressful, allowing us to enjoy our lives more.

The Benefits of Mindfulness

While mindfulness practices are different for everyone, the benefits of a mindfulness practice are universal. Incorporating mindfulness into your life can:

• Help with pain management
• Reduce stress
• Serve as a tool to help manage depression and anxiety
• Help maintain brain health
• Improve cognitive function
• Help manage acute or chronic disease
• Improve emotional regulation
• Enhance sleep
• Decrease blood pressure

While each of these areas can be improved by mindfulness, the overall positive impact of it on your daily quality of life is inestimable. Mindfulness brings with it an influx of gratitude, creativity, and humor that infuses every aspect of your life.

Ways to Practice Mindfulness

Mindfulness and developing a mindfulness practice might sound esoteric and maybe even a little bit out there, but incorporating it into your life is simple. You can begin by learning mindful breathing. One technique is to inhale to the count of four, hold your breath to the count of four, and exhale to the count of eight. The simple act of breathing, and paying attention to inhalation and exhalation connects you to your body, your rhythm, and the moment you’re in. Your mind will wander. Simply refocus your thoughts on your breath and count the 4-4-8 rhythm.

Other mindfulness techniques include:

• A body scan meditation: begin by focusing on different parts of your body, starting with your toes and moving up to your head.
• Mindful eating: chew slowly and savor each bite, paying close attention to the colors, flavors, and textures of your food.
• Walking meditation: focus on the sensation of your feet touching the ground, the way your legs move, the rhythm of your steps, and the air you breathe.
• Coloring or doodling: allow yourself to get lost in the movement of your pen or pencil, the color, and the sensation it creates on the page.

Of course, there are innumerable apps and videos available to help create a mindfulness practice, too.

Lyons Health & Wellness

Lyons Health & Wellness, in Lyons, CO, highly recommends incorporating mindfulness into your daily life. We recommend it for everyone to improve health, as part of a weight loss journey, and to manage stress. Contact us if we can help you.