Mindfulness made easy

What even is mindfulness?

"Oh no, not Mindfulness again.......". is something I hear many people say, usually accompanied by an eye-roll. :)

Based on Buddhist philosophy, ‘mindfulness’ is a deliberate way of being and research shows that people who practise the art of observation report decreased stress levels, a greater sense of happiness and are less likely to become ill. So we know it’s good for us, but why do so many of us groan at the thought of doing it?  
When you're feeling stressed and short of time, having someone tell you to simply slow down and focus on your breathing, can be really annoying, can't it?  Don't they know that you haven't got time for this?

I've spent many years training in mindfulness, including with the Mindfulness Centre at Oxford University and I can tell you that there's a reason why it's usually referred to as Mindfulness practice.  Because that is what it often takes - it’s not a quick-fix.
You don't do mindfulness ..... it's best to practice it.

And one of the easiest ways to do this is through what I like to call:  'Mindfulness in action'.  In other words, when you're on the go. Here are a couple of examples for you and if you practise them each day for a week, you will start to notice the benefits.

Mindfulness Tips

1. WASHING HANDS 

It’s usual to wash your hands many times a day so this is the perfect place to start.  Create a running commentary in your mind, describing your actions through your senses, like so:

• I'm standing at the sink, ready to wash my hands.

• Putting the plug into the sink, I'm turning on the taps. 

• I can see and hear the water filling the basin.

• It feels warm to the touch and I can see steam rising.

• Now that the sink is full, I'm turning off the taps.

• I'm squirting plenty of soap into my hands.

• I hear the dispenser as it makes a squeaking sound.

• The soap is green and smells of apples.

• I'm creating a lather by rubbing my hands together. (Take 20 seconds at least)

• I can see bubbles forming on my left hand, next to my little finger.

• I'm rinsing my hands in the water now.

• I feel the water slooshing between my fingers.

• I'm using my right hand to wash soap off my left hand.

• As I pull the plug out of the sink, I hear the water gurgling.

• I see it spin round as it disappears down the plug hole.

• I'm using a towel to dry my hands and it feels soft.

You get the idea!

I'm sure there are many more steps you could add into your running commentary. Are you using a paper towel, for example. Does it feel rough and scratchy to the touch? Always remember to think about what you can see, hear, smell, touch and even taste.

2. MINDFUL WALKING

Next time you’re out on a walk, create a running commentary in your mind once again.

• Start by noticing the weather - is it a windy day, rainy or sunny?

• Can you feel a breeze against your face? Or the warmth of the sun?

• Make a note of what you see. If there are leaves and blossom on the trees, notice whether the leaves on one tree are greener than the leaves on another? Start noticing the finer details.

• Notice the passing vehicles. Are there big, black wheels on a passing lorry - and is it noisy and smelly?  

• Are there people walking on the other side of the street? What do you notice?

• How are you feeling? Puffed out by walking uphill perhaps? Can you hear yourself breathing?

• Can you feel the gravel on the path beneath your feet? 

Keep describing every detail. Remember to notice what can you see, hear, feel, smell and even taste!

These two simple activities will begin to train your mind to get into the habit of behaving more mindfully - you’ll find it easier to slow your thoughts down and banish worries for good.

About the Author

Alicia Eaton is a Harley Street based Psychotherapist and Clinical Hypnotherapist and the author of four best-selling books. She’s also a Winner in the latest ‘Global Health & Pharma’ Mental Health Awards 2023. For more details of appointments see here: Consultations.