Making Time for Mindfulness Practice

17.4.2017

Many of us struggle to make mindfulness part of our daily routine. There’s always something else to take care of, so taking care of ourselves can slip down on the list of priorities.

Paradoxically, though, if you regularly make the time for mindfulness practice, you begin to feel better, you become more energized and more effective and you probably get more done than on the days when your practice slips.

What is mindfulness practice?

What we mean here, is the regular daily practice of mindfulness meditation. That is, the systematic practice of bringing yourself into the present moment – over and over. Typically, that might involve sitting down and focusing your attention on the sensation of your breath: coming in and out. That can help you to stay present, to feel grounded in your own body. Every time the mind wanders, you simply acknowledge the thought or feeling and bring your attention back to the breath.

Practicing like this everyday, you develop increased calm, a deeper understanding your thoughts and feelings, and a greater capacity for accepting yourself and others. We can learn to respond rather than react to the things that happen to us. This makes us happier and less dependent on external circumstances for our wellbeing.

How much time do I need?

There is much debate over how much time to devote to meditation a day. Mindfulness works, but only if you work at it and develop a routine that works for you. One study looked at business leaders undertaking mindfulness practice each day. The participants who practiced regularly for at least 10 minutes per day got the best results. This is just 1% of the time you’re awake.

If you can make the time for mindfulness practice, the results can be transformative. Neuroscientists have found evidence that after an 8-week program of about 30 minutes a day the structures of the brain change. MRI scans show that the areas of the brain responsible for learning, memory, emotion and sense of self increased in grey matter concentration. Mindfulness practice supports your mental wellbeing.

How can I make time when I have none?

• A good routine starts with establishing a time and a place. Figure out how much time you can realistically devote to it. This might be anything from 10 minutes to 40 minutes. Stick to the time you’ve decided on.
• Find a place where you can settle and where you won’t be disturbed. This could even be in your parked car before you go to work. If you can, find somewhere quiet.
• Tell yourself you will meditate for the chosen time in the place you’ve decided on every day. Making this commitment, even on days when you’re not sure it’s going well, will help you to form a habit.
• If you feel you can, tell someone close to you so you can get some support.

Remember that mindfulness is not just about meditating. Just bringing yourself back into your body and noticing the sensations you’re feeling can help. Take opportunities to notice the things around you: the colours, the objects, smells and people.

It’s not always easy to make mindfulness practice part of your daily routine, but with a little planning and commitment it will soon start to transform your life.

To find out more on anxiety and mindfulness contact rachel@mindfulnessworks.com or call (+44) 01223 750660