Mindfulness
What is Mindfulness?
Our minds are never still. They are always thinking, creating emotions/feelings, problem solving, and forming images. Each time you pull your attention back to the present moment you strengthen your ability to focus and discipline your mind to be in the present moment.
Mindfulness is … to pay attention on purpose!
Breathe and be still, observe and experience what is happening in the moment you are in…the right now! Our thoughts and emotions will still be present and that is okay…just notice them and allow them to pass or float by non-judgmentally bringing your attention back to the present moment.
High level performers have learned to set aside such distractions as fear of an outcome or doubts about themselves and are able to FULLY focus on the task at hand.
Where is your mind: Past, Present, or Future?
Distractions from the past by thoughts of:
Would've
Should've
Could've
Distractions of future worries:
Might
Maybe
What-if
The would've, should've, what-if thoughts can spin up our emotions and knock us off our best focus. For that reason, it is very important to try and discipline the mind to stay in the present moment focused on what you can control in the right now.
Aim, Sustain, Regulate
An easy acronym that you can begin practicing in the examples below is: ASR
Aim – send your attention where you want it to go
Sustain- holding your attention on the task at hand
Regulate- redirecting back to present if lost
Benefits of Regular Mindfulness
Improved relaxation
Increases focus and attention
Strengthens relationships
Reduces pain
Improved impulse control
Decreased blood pressure
to name a few...
Morning Practice
Sit on the side of your bed.
Keep your feet on the floor. Place your hands on your thighs palm up.
Close your eyes or find a spot to focus on straight ahead.
Try to clear your mind and attend to your senses.
Take 3 deep, slow breathes.
Feel the floor beneath your feet.
Listen to the sounds of the room or the sounds of your breath.
As thoughts creep in, bring yourself back to focus on your breathing.
Try to make this a morning habit. Start with a goal of 1 minute and increase from there!
Why should military members add mindfulness into their daily lives?
You need to be able to think critically, focus, block out distractions during high stress environments both in garrison and deployed settings. Check out HPRC for additional info and more resources on mindfulness activities and training.