No time for mindfulness? You’re not alone.

Many of us can struggle to make mindfulness part of our daily routine. There always seems to be someone or something else to take care of, which results in taking care of ourselves slipping down our list of priorities for the day.

Contrastingly though, when we regularly make the time for mindfulness practice, we can begin to feel better, we can become more energised and more effective and we can get more done than on the days when our practice hasn’t happened.

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What is mindfulness practice?

What we mean here, is the regular daily practice of mindfulness meditation. That is, the intentional and systematic practice of bringing ourselves into the present moment – over and over again. Typically, this might involve sitting down and focusing our attention on the sensation of our breath: flowing in and out of the body. This can help us to stay present, and feel grounded in our own body. Every time the mind wanders in distracting thoughts (as it will), we simply notice the thought or the emotional feeling that has arisen with the thought, and bring our attention back to the breath. It’s that simple. But not easy, unless we practice!

In practicing like this every day, we develop an inner calmness, a deeper understanding of our thoughts and feelings, and a greater capacity for accepting ourselves 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 well-being.

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How much time do I need?

There is often debate on how much time should be devoted to meditation each day. What is clear is that mindfulness works, if we work at it and develop a routine that works for us.

​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.
Just ten minutes. This is approximately just 1% of the time that we're awake! The question we need to ask ourselves is: Is it possible to transfer 10 minutes of the time I spend watching the news or TV soaps, etc, to practicing mindfulness as a means of developing my well-being?

If you can make the time for mindfulness practice, the results can be transformative. Neuroscientists have found evidence that after participating in an 8-week mindfulness course, 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 our mental well-being.

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If you can make the time for mindfulness practice, the results can be transformative. Neuroscientists have found evidence that after participating in an 8-week mindfulness course, 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 our mental well-being.

How can I make time when I have none?

A good mindfulness routine starts with establishing a time and a place. Set an intention to devote whatever time you realistically can to it. This might be anything from 10 minutes to 30 minutes. Stay with the time you’ve decided on.

Importantly, 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 in to work each day.

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 things may not be going so well, will help you to form a habit.

If you feel you can, ask people close to you for some support by not disturbing you during this period of time you have chosen to devote to yourself.

Remember also that mindfulness is not just about sitting down to meditate. Mindfulness can be incorporated into our daily life activities. Just bringing ourselves back into our body when doing any activity and noticing the sensations you’re feeling, brings you into the present moment. So whatever you’re doing, take the opportunity 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.
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To find out more about how mindfulness can help you, email Peer 2 Peer Mindfulness today with your question - Click Here to send your email

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