Mindfulness: Cultivating Presence in the New Year
It’s still the dawn of a new year…. one month in… no better time to explore how mindfulness can infuse your year, and life, with an ongoing sense of presence and clarity. As a therapist who values person-centred principles, positive psychology's strengths, and ACT's approaches, I am deeply passionate about the benefits of mindfulness which are a part of each of these therapeutic modality.
I believe discovering the magic of cultivating presence in 2024 will change your life.
The Gift of Mindfulness
Mindfulness can be considered an art - it’s the art of being fully present, in the moment, without judgement. As a practice, mindfulness is all about fully engaging in your ‘here and now’ experience, or moment to moment awareness of what is happening in your direct experience, at that specific time. Also, using this practice of presence, to connect, with awareness, to what is happening in your inner world - the part of you that isn’t visible - your thoughts, emotions and bodily sensations, and to your outer world too.
Mindfulness has many gifts. One of these is the ability to take an observer’s stance; to notice what is happening in our experience. This noticing allows for a space to develop between the stimulus (what happens - a situation, something someone says, something you see) and your response (what you do, say, think). As Victor Frankl experienced and shared; “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”
This space and the gift it gives us to choose, is the one thing that cannot be taken away from us - it represents our freedom of choice. It allows us to be less reactive, and more responsive. It allows us to not be so caught up in the chaos or busyness and modern day demands. It offers us an opportunity to experience calm, and supports us to access mental clarity and emotional balance.
Why Start with Mindfulness?
Mindfulness is about being present. This means not ruminating about the past, nor worrying about the uncertainty of the future. As the famous Lao-Tzu quote goes:
“If you are depressed you are living in the past. If you are anxious you are living in the future. If you are at peace you are living in the present.”― Lao Tzu
Mindfulness offers a reprieve from these mental states we can find ourselves in.
3 Benefits of Mindfulness
1. Clarity and Focus: Mindfulness is a tool that helps to clear the clutter from your mind, simply by focusing on the here and now. It enhances your ability to concentrate on what truly matters, through shifting focus away from past concerns and future worries, and rather focusing your attention on the here and now. The clarity it brings allows you the ability to discern your priorities and channel your energy towards these.
2. Stress Reduction: Mindfulness offers a powerful antidote to stress, an inherent part of modern life. As mentioned, by being present in each moment, you can alleviate anxiety and regain a sense of calm.
What the eastern traditions have known for centuries, scientists have now shown that mindfulness meditation is an antidote to worry, fear and anxiety, which compromise our immune systems, and hinder us from being our best selves.
3. Self-Awareness: Mindfulness allows you to make room for emotions as they arise, and to notice your thoughts, and make conscious decisions in relation to your behaviour (that is: what you do). This is the cornerstone of Acceptance and Commitment Therapy (ACT).
Practical Steps Towards Mindfulness
Mindful Breathing: Starting your day with mindful breathing is a good place to start. Take a few minutes to breathe deeply and tune in to the sensations of your breath. Don’t have a favourite breathing technique? Why not try Box Breathing.
Present-Moment Awareness: Throughout the day, take moments to be fully present. Whether it’s savouring a meal, actively engaging in a conversation, or simply walking with intention, immerse yourself in the experience. A helpful tip here is to engage your senses - notice what you see, hear, are in contact with (touch), smell and taste.
Mindful Movement: Engage in activities that promote mindfulness. Yoga, meditation, tai chi, and qigong are all powerful practices to consider.
Digital Detox: Allocate time to disconnect from screens and the digital world. Unplugging removes a distraction which is counter to mindfulness.
The Power of Reflection
Build moments of reflection into your mindfulness practice. Consider these questions as you begin your year:
What are my intentions for 2024?
How could mindfulness support my goals and well-being?
What could I do to integrate mindfulness into my daily routines?
If you’d like to grow your Mindfulness skills in 2024, I can work with you 1:1 to teach you these skills (as a qualified Meditation teacher), or incorporate into counselling sessions. We can work together on an individualised approach to your needs, with strategies that suit your goals and your lifestyle.
Book a complimentary 10-minute consultation to find out more.