GETTING mindful – What does it mean?

So, we’re in December already. Whether you celebrate Christmas or not, you cannot help but be affected by the festive season in some way. From the queues for the car parks, to the crowds in the shops and the revellers on the streets, it can be stressful for all of us.

Mindfulness is a word that’s been thrown around a lot lately, I often mention it in this column. However, it’s often associated with yoga mats, incense sticks, and a general aura of ‘woo-woo.’ So, this week, let’s peel back the layers and see what mindfulness really is.

At its core, mindfulness is simply the act of being present. It’s about paying attention to the here and now, without judgment. It’s about acknowledging your thoughts and feelings without getting caught up in them.

Now, you may be thinking. ‘Isn’t that what we all do naturally?’ Well, not quite. Our minds are constantly racing, jumping from one thought to the next. We worry about the past, stress about the future, and rarely, if ever, truly experience the present moment. Mindfulness is about breaking free from this mental chatter. It’s about training your mind to focus on the present moment, one breath at a time.

Mindfulness can have a profound impact on our mental and emotional well-being, it can help us achieve:

•Reduced stress and anxiety: when we’re constantly worrying about the past or future, our stress levels can skyrocket. Mindfulness can help us anchor ourselves in the present moment, reducing anxiety and promoting a sense of calm.

•Improved focus and concentration: by training our minds to stay focused on the present, we can enhance our ability to concentrate on tasks, improve our productivity, and make better decisions.

•Enhanced emotional regulation: mindfulness can help us develop a greater understanding of our emotions, allowing us to respond to them in a healthier way.

•Increased self-awareness: By paying attention to our thoughts and feelings, we can gain valuable insights into ourselves and our patterns of behaviour.

•Boosted overall well-being: mindfulness can contribute to a sense of overall well-being, improving our physical health, mental health, and relationships.-

While mindfulness practices can be as simple as taking a few deep breaths, there are many different techniques that you can explore. Here are a few ideas:

•Mindful breathing: take a few moments to focus on your breath. Pay attention to the sensation of the air moving in and out of your nostrils. Don’t try to control your breath; simply observe it.

•Body scan meditation: start by focusing on your feet, noticing any sensations, such as warmth or tingling. Gradually move your attention up your body, paying attention to each part.

•Mindful eating: instead of rushing through your meals, slow down and savour each bite. Pay attention to the taste, texture, and smell of your food.

•Mindful walking: Take a walk in nature and focus on the sensations of walking. Notice the feeling of your feet on the ground, the rhythm of your breath, and the sights and sounds around you.

•Mindful listening: When you’re having a conversation, actively listen to the other person. Put away distractions, maintain eye contact, and really tune into what they’re saying.

Overcoming the ‘woo-woo’ factor.

I understand that the word ‘mindfulness’ can sometimes feel a bit ‘woo-woo’ or new-age. But remember, it’s simply a tool to help us live more fully and authentically. It’s about grounding ourselves in the present moment and letting go of distractions.

If you’re new to mindfulness, start small. Even a few minutes of practice each day can make a big difference. Be patient with yourself, and don’t worry if your mind wanders. The goal is not to eliminate thoughts altogether, but to simply notice them without judgment.

With consistent practice, mindfulness can become a powerful tool for managing stress, improving your mood, and enhancing your overall well-being. So, the next time you hear the word “mindfulness,” don’t dismiss it out of hand. Give it a chance. You might be surprised at how much it can benefit your life.

*Martin Furber is a therapist qualified in various modalities and an Instructor Member of Mental Health First Aid England wellbeing@martinfurber.com

Remember there is no need to struggle on your own, there is lots of help available locally. To find mental health support across Bradford district and Craven, visit healthyminds.services and use the ‘support finder’. If you are in a mental health crisis and need urgent help, please call 0800 952 1181 to speak with First Response. When a First Response telephone assessment indicates a need for a face-to-face assessment, they will aim to see you within four hours. You can also find emotional and confidential support by calling Guide-Line on 08001 884 884 or chat online at mindinbradford.org.uk/chat (8am to 12am).