Where is mindfulness used?

Mindfulness permits you to be in the present moment, allowing it to be whatever it shows up as without judgment.  We can be mindful anywhere, with any emotions or thoughts that exist as those are typically a part of our experience of being human.

There are many variations of mindfulness, such as paying attention to the breath, body scanning, gratefulness, walking mindfulness, etc. However, you don’t necessarily need to use any of these variations to be mindful.  For example, you can be mindful while doing the dishes by focusing on the sound and feel of running water, cleaning each dish, becoming aware of thoughts about doing the dishes, or focusing on the sounds of music playing if you like to have that on in the background. 

Mindfulness isn’t just for tasks or experiences you have alone.  You can also be mindful in relational settings, such as during conflict or normal conversation. Sometimes when we are with others, we may drift off thinking about something we have to get done later in the day or focus on how we are going to respond; instead, being mindful means tuning in to what the other person is saying and noticing your internal reaction(s) to that.  During the conflict, that may appear as briefly analyzing your emotions, sensations, and thoughts before responding (which enhances emotional intelligence and more thorough-minded replies).

If you find using a variation is most helpful, you can bring that into any situation you find yourself in.  Focusing on breathing is one of the most commonly used variations, as you always have your breath with you, and it’s relatively easy to do without being noticed.  This is a great technique to use if you have anxiety, as awareness of breathing can help give a sense of control and grounding in hard moments.  It also helps to provide more oxygen to the brain, which is imperative for emotional regulation.

You can find mindfulness resources nearly anywhere, including apps, internet videos, and websites.  Here’s a site that boasts a large list of resources for diverse populations: http://www.bu.edu/fsao/resources-for-mindfulness/. 

Don’t let yourself get discouraged if you find it difficult to maintain in certain settings or environments.  If this happens, either practice on your own until you feel ready(ish) to use it elsewhere or just mindfully notice the difficulty that shows up.  Find what fits best for you and enjoy the process!