Hey everyone, it’s Dr. Fei here, and today we’re talking about mindfulness practice. Ooh, sounds fancy, right? But it’s actually just about becoming an observer of your own thoughts. Like, instead of being reactive to every little thing that pops up in your head, you take a step back and just notice them. It’s like watching clouds go by in the sky.
Okay, I know some of y’all might be thinking, “Dr. Fei, I’m scared I’m gonna do mindfulness wrong.” Well, let me tell you right now, there’s no right or wrong way to do it. You don’t have to sit in some lotus position or chant like a monk. Just find a way that works for you, whether it’s walking, breathing, or just noticing your thoughts. It’s all good.
And I know some of y’all might also be like, “But Dr. Fei, I can’t even focus for two seconds without getting distracted.” Trust me, I feel you. But that’s just part of the practice. When your mind wanders off, just bring it back to your breath or your surroundings. And if you fall asleep, well, that means you really needed some rest! But it’s okay, just try again later. And hey, if you still find it boring or not helpful, that’s cool too. It’s not for everyone. If you give it a chance like you are reading this post about mindfulness today, you might surprise yourself.
So, here we go. Mindfulness is all about living in the present moment, being grounded, and paying attention. And lemme tell you, when I am working with clients and they start observing their own thoughts, it gives them a lot of valuable insight! You see, when we react too quickly or get caught up in our own stories, we miss out on all the meaningful message behind them. It’s like there’s so much noise in our heads that we can’t even hear our own thoughts anymore. What a mess!
But when we take on the role of an observer, we just notice those thoughts as they pass through, without trying to give them any meaning. I mean just taking a moment to notice a recurring theme or thought that triggers you, and then just stepping back and noticing it without judgment. Maybe even writing it down in a journal or something.
1-Minute Mindfulness Exercise
What we are going to do next, is inviting you to practice a simple breathing exercise with me. It will take less than 3 minutes, and you will learn in less than 1 minute, I promise.
And here it goes:
First, find a comfortable position, and take a deep breath in through your nose. Imagine you’re inhaling the sweetest, most delicious scent in the world – maybe it’s fresh-baked cookies, or a field of wildflowers. Hold that breath for a few seconds, and imagine that scent filling your entire body, like a warm, comforting hug.
Now, exhale slowly through your mouth, and imagine you’re blowing out a candle on a birthday cake. Feel the warmth of the candle as you exhale, and imagine all the stress and tension leaving your body with each breath.
Inhale again, and imagine you’re drawing in a cool, refreshing breeze on a hot summer day. Hold it for a few seconds, and feel that breeze spread through your body, like a wave of calm.
And as you exhale, imagine you’re blowing away all the negative thoughts and emotions that have been holding you back. Keep breathing like this for a few minutes, imagining each inhale and exhale as a metaphor for something positive and healing.
And when you’re done, notice how much more relaxed and centered you feel. See, y’all, breathing exercises don’t have to be boring or complicated. Just find a way to make it engaging and meaningful, and you’ll be on your way to mindfulness bliss.
Apps for Meditation
To wrap up today’s post, here’re some additional resources for practicing mindfulness at your own time, in your own pace:
- Headspace: This is one of the most popular mindfulness apps out there. It offers guided meditations, mindfulness exercises, and even sleep sounds to help you relax and de-stress.
- Calm: This app offers guided meditations, breathing exercises, and sleep stories to help you relax and improve your mental well-being.
- Insight Timer: This app offers guided meditations, ambient sounds, and a community of meditators to connect with.
- The Mindfulness App: This app offers guided meditations, reminders, and a personalized meditation library based on your preferences.