During times of stress, it is easy to fall into unhealthy habits. Sometimes, it is easier to give into indulgences that are destructive. Our “new normal” emphasizes community support. However, when we succumb to these indulgences, it becomes difficult for anyone to be a productive member of their community. There are many ways to show support for your community, but the most important way to show your support is to take care of yourself. One great way to care for yourself is by practicing mindfulness. 

What is mindfulness and why is it beneficial?

Mindfulness, according to the Mayo Clinic, is “a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment.” Simply put, mindfulness is the act of looking within yourself and acknowledging the way that you feel. The goal of mindfulness is not to self diagnose your problems. Rather, the purpose is to create a safe space to feel your emotions, both good and bad, and understand them. 

There are many science based reasons why practicing mindfulness is beneficial. While some smaller studies have found links between mindfulness and certain physiological problems, the main benefits come from the impact mindfulness has on your mental state. Researchers from Harvard University found that practicing mindfulness improves areas such as:

• Anxiety
• Chronic pain
• Depression

These areas of improvement could be due to the self soothing effects that mindfulness has. By locating, naming, and acknowledging your feelings, it can be easier to rationalize emotions that may be causing you stress. Accepting intense emotions rather than suppressing them allows for mental and emotional growth. 

How can I practice mindfulness?

The most common image that people associate with mindfulness is meditation. This image may include sitting for periods of time, breathing deeply, and clearing your mind. This particular style of meditation is beneficial for some. However, not everyone has the extra time to set aside to do this. Some people need more than an article or a video on meditation to learn how to do it properly. If you’re like me, intrusive thoughts can make it nearly impossible to “clear your mind” for more than a second. So how can someone practice mindfulness without having the time or the resources? An easy way to do this is to incorporate small mindfulness activities into your daily routine. 

1. Bring mindfulness to mindless activities. 

There are so many instances throughout the day that you do things “mindlessly” without even realizing it. Actives such as brushing your teeth, taking a shower, or getting dressed for the day are often done without any thought whatsoever. A great way to incorporate mindfulness is by doing it during activities that are already ingrained into your routine. You don’t have to set aside extra time in your day because you are doing it during regularly scheduled activities. For example:

• Name 3 things you are grateful for while brushing your teeth
• Practice deep breathing exercises while relaxing in a hot shower
• Notice the way that your clothing feels while getting dressed in the morning

I have a hard time falling asleep most nights due to anxious and intrusive thoughts. I used to lay in bed for hours staring at the ceiling, waiting for a wave of sleep that often never came. Now, instead of wasting that time that I already have, I use it to practice mindfulness. This doesn’t even require me to leave my bed. I take deep breaths through my nose and count my breaths. I locate where I’m holding stress in my body and release it, starting from my forehead and moving downward. Using the time I already have to practice mindfulness has made a huge impact on the quality of my sleep and my overall mental health.

2. Swap screen time for mindful activities

Social media can have a positive impact on our society, but it can also have negative, personal impacts. The most recent data of 2020 states that the average American spends over 2 hours a day on social media. Over time, this equates to over 6 years of your life being dedicated to social media! An easy way to incorporate mindfulness into your routine is to us some of this time on mindful activities. For example:

• Journaling: Before you grab your phone in the morning, use some of that time to engage in what some call “process journaling.” I like to call this technique “brain dumping,” because it involves writing down whatever is in your head regardless of whether or not it makes sense. The goal of the brain dump is not to write for a purpose or conclusion. Rather, the aim is to give your brain a break from analytical thinking and just letting the words flow. 
• Mindful Eating: When we dedicate all of our attention to our screens while we eat, we run the risk of overindulging. Because we are distracted, we don’t always notice when our bodies are telling us to slow down, or to stop eating. Put down your phone while you eat and take some time to appreciate your food. Notice the way that it tastes and how it feels in your mouth. Chew your food completely and swallow before taking your next bite. Observe your surroundings. Be appreciative of the nourishment that many people in the world do not get to enjoy. 
• Screen Time Curfew: Research suggests that being in front of a screen too close to your bedtime has negative impacts on your quality of sleep. The blue light emitted from screens reduced the production of the sleep hormone melatonin. Without this hormone, it can be very difficult to fall asleep. When you do things online like answer emails or watch a video, you keep your brain stimulated, which makes sleep even more difficult. An easy fix for this problem is to stop your screen use at least 1 hour before bed time. Instead, you this time to engage in mindful and relaxing activities that will help calm your nerves and shut off your brain.

3. Get outside

Being outside presents many opportunities to practice mindfulness. Access to fresh air and sunlight is thought to improve people’s physical and mental health. Being outside reminds us of where we came from and connects us with the Earth. Spending time  outside on a nice day can have a peaceful and calming effect. There are so many things that you can do outside that promote mindfulness, such as:

• Going for a walk
• Cloud watching
• Reading a book/ journaling/ doing art projects
• Gardening

All of these activities offer mindful moments. Without the distractions that come with being locked inside all day, it can be easier to practice mindfulness outside. Deep breathing exercises thrive on the fresh air. Feel the sun on your skin and appreciate it’s warmth. Listen to the natural music of nature, like birds chirping, or leaves rustling. Enjoy the smell of a flower. Let the calmness of these activities settle inside of you. Put your focus on the external world instead of what is inside your head. 

Conclusion

For people who struggle with mental health, mindfulness can seem like an impossible task. It may seem like you need to be an expert and have special resources in order to practice it effectively. Luckily, this is not the case at all. You do not have to devote hours of your time to practice mindfulness, and you can do it from your own home. You can make small changes in your already established routine that can have huge impacts on your quality of life.

In order to serve your community during stressful times such as these, you have to make sure that you are in a good state of mind first. You cannot serve anyone effectively if you do not serve yourself. I’ve said it before, and I will say it again: You cannot pour from an empty cup. If you want to make a real difference in your community, you have to make a difference in yourself first. By practicing mindfulness, you promote mental wellness that can benefit not just you, but your entire community. 

Click here to read the first part of our mindfulness series!

Written by Bethany Fischer, blogger at Safe Harbor International Ministries. For more articles, visit https://safeharborim.com/articles/