Current life can be fast paced. There are so many opportunities for our attention being taken away from what we are doing in the moment. Distractions abound. Stresses are relentless. It is easy to become overwhelmed with the sheer volume of information that comes our way.

One practice that counteracts the intensity of living in the 21^st Century  and has a growing base of research to support its benefits is mindfulness meditation. Jon Kabat Zinn, early researcher in the area of mindfulness based stress reduction defines mindfulness as  “The awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentally to the unfolding of experience moment by moment.”

One of the most powerful approaches to mindfulness is simply allowing your attention to shift from whatever you’re doing to your breath.  This sounds very simple, but notice what happens when you do that. Your mind tends to jump all over the place. Suddenly your to do list becomes front and center or unfinished work or what to have for dinner that night. This is normal. Gradually you can shift your thoughts over and over to your breath and gain a sense of calm. Your mind may not ever stop completely but having the intention to focus on your breathing can bring many positive benefits..

The benefits of having a mindfulness practice, simply counting ten breaths, pausing to notice what is around you, having appreciation for what you do have in your life or walking with awareness are many – physical, mental, emotional, spiritual.  Having a mindfulness practice, even for very short periods of time, is like brushing your teeth daily.  Doing so can prevent the unhealthy build up of stress and give you the ability to function better in your daily lives.

Here are two links to really good information on the what, why, how and how to of mindfulness in your life. It’s as easy as paying attention to what you are doing in the here and now.

• http://greatergood.berkeley.edu/topic/mindfulness/definition
• https://www.pocketmindfulness.com/6-mindfulness-exercises-you-can-try-today/

Key to Effective Mindfulness

The key to a mindfulness practice is to treat it like learning any new skill. Practice once or twice daily starting with five to ten minutes and working up to twenty minutes daily and do this over several weeks to see the benefits. You might even take a course to help your practice.

Just like learning to play the piano or a sport, you could not do it well the first time. It took practice over days, months, years to become good at it. Mindfulness is a learned skill something you can become good at with daily, consistent practice.

Step 1. Create a Worry Period

Pick a convenient time period, 20 to 30 minutes, and place at the same time each day. Ensure it is a place that is separate from your usual daily routine. Assign it for the worry period only. For example if you usually sit in your living room chair, perhaps go to a chair in your dining room. The point is to associate this time and location with your intention to worry.

Step 2. Postpone Your Worry

Carry a small notebook with you. When a worrying thought or feeling comes up, quickly jot it down. Then remind yourself that this worry will be addressed in the worry period when you have time and are in a better position to address it, that at this moment there are things that need your focus and attention. Shift your focus to what you are doing in the present moment, using mindfulness to assist you. Take immediate action to do something practical, positive, pleasant, active or nurturing. Worry is a persistent adversary, so gentle persistence measures are needed to counteract it.

Step 3. The Worry Period.

When your worry period arrives, settle yourself down and take some time to reflect on your day and the worries you had written down. Some things to keep in mind while doing this are to worry about things from your list if you feel you must. You do not need to worry about things that are on your list if they no longer bother you. If things from your list continue to worry you, ensure that you spend no longer that your planned worry time. It may be helpful to write down your worries at this time.

Step 4. Choose what you have control over

Toward the end of the worry period, look at your list of worries and divide them into two categories. Identify those over which you have some control or agency. Write the letter C beside them. Then identify those over which you have no control. Write the letters NC beside them. For example if your list includes worry about a work deadline, your boss’s treatment of you, how your coworkers think about you and the traffic on your ride home. You have most control over the steps toward the work deadline, but not the actual date. You have no control over your boss’s treatment of you, what your coworkers think about you or the traffic. In all of these you do have agency over how you respond to these things.

Step 5. Change What You Can Control

When you have selected what you do have control over, make a list of three things that you will do going forward to feel better about how you are dealing with the situation, even if there are things you have no control over.

Worry postponement may seem like a strange thing to do. It may seem like an effort to carry around a notepad to write down your worries during the day and schedule worry time. To start a new habit, it is important to do these things, but with this effort over time you will be able to do it more effectively. You may be surprised at how well you are able to do this even if you think you are not able to do so.