Nokomis Elementary School practices the 3 Rs of being Ready, Responsible, and Respectful. Being ready, responsible, and respectful are beneficial traits no matter your age. An exercise that enhances the 3 R’s is mindfulness. But what exactly does it mean? The Merriam-Webster dictionary defines mindfulness as the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis. Mindfulness is simply the essential human ability to be fully present, aware of where we are and what we’re doing, and not be overwhelmed by what’s going on around us. During stressful situations, mindfulness becomes even more crucial.
The fact is that life is even more stressful during the pandemic, and we could all use more relaxation and calm, and mindfulness can help.
Three Simple Aspects of Mindfulness:
- Intention – What you hope to get from practicing mindfulness
- Attention – Pay attention to what is occurring in the present moment
- Attitude – Mindfulness involves being non-judgemental, paying attention to your attitudes, such as curiosity, acceptance, and kindness
Although all three aspects of mindfulness are essential in reducing our stress, intention stands out more than ever. Is your intention to feel a sense of calm as the world swirls around you? Is your intention to be more patient? Is it your intention to regain a sense of normal? Whatever your intention is, mindfulness can help. According to Mayo Clinic staff, there are many simple and easy ways to start being mindful. Some examples include:
- Pay attention. It's hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses — touch, sound, sight, smell, and taste. For example, when you eat a favorite food, take the time to smell, taste, and truly enjoy it.
- Live in the moment. Try to intentionally bring an open, accepting, and discerning attention to everything you do. Find joy in simple pleasures.
- Accept yourself. Treat yourself the way you would treat a good friend.
- Focus on your breathing. When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.
A wide variety of intentional practices that will help get you started with mindfulness and stress reduction are not hard to find online. Try taking a deep breath and count to 10 when you are overly stressed. When the brain is reacting with a stressed or protective response, shallow, short breaths are typical. A deep breath signals safety to the brain.
Take a cold drink of water. The change in temperature helps your brain refocus on the sensations of the present moment.
Try the 5,4,3,2 breathing technique: Breathe. Notice 5 things you feel. Breathe. Notice 4 things you hear. Breathe. Notice 3 things you smell. Breathe. Notice 2 things you see.
Mindfulness is more than just the latest jargoon. Studies have shown that even just a little mindfulness can have significant mental and physical benefits. If you are interested in mindfulness and think it could help reduce your stress levels, the ways to get started are abundant; online videos, free apps, classes, and workshops are easy to find. Our reality is the pandemic made our lives more stressful, but we don’t have to take it. Be ready, responsible, respectful, and mindful!