September 2024 |

When your Mind Full, Try MindFulness

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Let’s face it—we’re all too familiar with what a full mind feels like. Work, emails, kids, school events, conference calls, hobbies, appointments—you get the gist, right? Our lives are full, and so are our minds! Keeping up with the constant pace of life isn’t just about managing the endless to-do list; it’s also about navigating the emotional, mental, and physical challenges that come with it.

So, when our minds are constantly full and our lives are so busy, what can we do to stay in control? Mindfulness is a great place to start.

 

What is Mindfulness?

You’ve probably heard phrases like “bringing yourself into the present moment,” “finding inner peace,” or “practicing gratitude.” While these capture the essence of mindfulness, when you’re a busy mum juggling work, school, and teenage kids, or an office worker stressing over emails, it’s easy to dismiss these as “too woo-woo” or impractical.

But mindfulness isn’t about meditation marathons or sitting cross-legged on a mountain top—it's about simple, everyday moments. Let’s reframe mindfulness as a practical tool for our busy lives, and explore a few easy ways to start at home.

 

Switching Off the Noise and Noticing

Right now, I want you to focus on something around you. Really look at it. Notice every detail. If your mind wanders, just gently bring it back to what you’re observing. Did you notice anything about this object that you hadn’t seen before?

Did you stop thinking about everything else for those few moments? Now try it again with a different object, but this time, slow down your breathing and inhale and exhale through your nose.

How do you feel now? Has your heart rate changed? Do you feel calmer or more tense? Notice everything about your physical state—without any judgment. Just notice.

Congratulations, you just brought yourself into the present moment, found a bit of inner peace, and reconnected with yourself without any of the “wishy-washy” stuff. And guess what? It only took 1–3 minutes.

Next time you’re tempted to reach for your phone to scroll through social media or start focusing on 'what if' scenarios or answer that last email after hours, choose instead to switch off the noise. Think mindfulness instead of mind full!

 

Get Creative with Mindfulness

Take this basic concept and make it your own. Try a mindful walk, focusing on what you can hear, see, and feel. Your to-do list will still be there when you get back, but you’ll return with more focus, positivity, and clarity. The fresh air, movement, and sunlight mixed with mindfulness give you even more well-being benefits.

Sitting at your desk? Pause and just breathe. Notice the cooler air as you inhale through the nose and the warmer air as you exhale through the nose. Feel your tummy rise and fall. If your chest is dominantly rising and falling try to make the breathe, slower, lighter and deeper into the rib cage and tummy.

Or do some mindful movement (I highly recommend Pilates!). Don’t just move—pay attention. Notice where you feel tension, how today feels different from yesterday, and what feels good. Does one side of your body feel different from the other? Just notice!

 

A Quick Word on Practicing Gratitude

Practicing gratitude doesn’t have to be a big production. When you wake up in the morning, go to bed at night, or even in a moment of anger, pause and ask yourself: What am I grateful for today? Think of one or two things. My guess is it’ll make you smile, even just a little. This simple shift in focus can help nudge your mindset into a better place. Any progress is better than no progress, so why not give it a go? It costs nothing but a few moments of your time.

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Welcome to the world of mindfulness. This is just the beginning but not too complicated right? So, the next time your mind feels too full, remember—mindfulness is just a moment away. Remember, this is not just for us adults, my kids respond really well to some of these same mindfulness activities so feel free to do it on your own, with your little ones or as a whole family! Enjoy!