Mindfulness for Stress Relief: Finding Your Way Back to the Present
Take a breath. Notice where you are. Give yourself permission to be present.
There are times when uncertainty in the world around us quietly finds its way into our personal lives.
Home is often where we seek comfort, familiarity and peace. Yet difficult news, global uncertainty and concern for the people we care about can follow us through the door. The television is on, our phones are rarely far away, another notification appears, and before we realise it, our minds are somewhere else entirely.
I have found myself reflecting on this recently.
As human beings, we naturally pay attention to potential threats. Our minds anticipate what might happen next, search for answers and try to make sense of circumstances that may sit far beyond our influence.
When this heightened awareness continues for prolonged periods, it can be exhausting. We may notice it in our thoughts, our sleep, our concentration, our patience or simply in the feeling that we are never quite able to switch off.
This is where mindfulness can become a valuable personal resource.
Coming Back to Where You Are
Sometimes a very simple question can interrupt the noise:
“Where am I, right now?”
Try it for a moment.
Feel your feet on the floor.
Notice your breathing without trying to change it.
Listen to the sounds immediately around you.
Notice something you can see.
Become aware of how your body feels.
For those few moments, allow yourself to experience what is happening here, in the present.
This small act of awareness gives our attention somewhere to return to.
Mindfulness can be practised in ordinary moments. While drinking your morning coffee. Walking outside. Sitting quietly before starting work. Waiting for a meeting. Cooking dinner. Even standing in the shower.
The opportunity is simply to notice.
Creating Space for Choice
One of the reasons I value mindfulness is the space it can create between what we experience and how we respond.
When our minds are crowded, we can move quickly from thought to thought, anticipating, interpreting and reacting. A deliberate pause gives us an opportunity to notice what is happening within us.
What am I feeling?
What am I thinking about?
What is within my influence right now?
What do I need in this moment?
There may be no immediate answer, and that is okay. The value begins with awareness.
Greater awareness gives us an opportunity to make more intentional choices about where we place our attention and energy.
Resilience Includes Knowing How to Restore
We often think about resilience when something difficult happens. I also believe there is value in considering how we restore ourselves while life is happening.
Restoration can be simple.
A quiet cup of tea.
Five minutes without your phone.
A walk outside.
A few slow breaths.
Movement.
Music.
Conversation with someone you trust.
A moment of stillness before moving on to the next demand.
These small practices can become personal resources that we return to when life feels particularly full.
Mindfulness also asks us to become curious about ourselves. What helps me feel grounded? What consumes my energy? What tells me I need to pause? What am I carrying that I can put down, even temporarily?
There is useful information in those answers.
A reflection for you
What helps you return to the present when life feels uncertain or your mind becomes particularly busy?
Perhaps take a moment today to notice what restores you, and consider how you could make a little more space for it.
If you would like to explore how greater self-awareness, resilience and positive psychology can support your personal or professional development, start a conversation with Janice Rowen Consultancy.
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