What are mindfulness skills?

Mindfulness skills are any skills that bring you closer to the present moment.  We spend much of our lives in our heads, worrying about things to come or ruminating over things in the past.  Mindfulness asks us to experience those thoughts and emotions instead while anchored in the present moment—a place you can count on to be exactly what it is.

To be present means to acknowledge all elements of your experience in the here-and-now without judgment, with acceptance, and without pushing them away; you aren’t dismissing the brain’s efforts to pull you toward the past or the future, but instead becoming aware of those forces yet still choosing to remain in the present.  Focusing on something in your immediate environment is not only a way to connect with something happening at the moment but also helps to ground you while noticing the monologue or dialogue of the mind and/or emotions.  Sensations can be noticed in this space as well, as emotions can often bring physical components.

One popular use of mindfulness is breathwork.  By focusing on the breath, you have the option to pay attention to the sensations of breathing as you normally would, or you can control the breath.  Either version of this skill can be very beneficial, as it gives us a sense of control, promotes deeper breathing and enhanced oxygen flow, and is something we always have wherever we are. Many apps, such as Calm and Headspace, have guided versions of this, or you can find various versions on Youtube.  The great thing about breathing is that you bring it with you, and no one will know you are using this skill as we all breathe!

Another common use of mindfulness is body scanning.  The premise is the same—to focus on bodily sensations while noticing all parts of your experience.   This skill enhances our ability to tune into feelings of pleasure or pain in our bodies, greater insight into bodily signals, and learn how we store tension.  For example, through a body scan (typically starting at the top of the head moving toward the feet), you may notice that you hold your shoulders tightly as a response to stress or anxiety; becoming aware of this reaction can allow you to put intention into loosening that area, fostering relaxation and potentially alleviating any resulting pain. 

Some people prefer to use methods that take them outside the perceptual field of the body (such as things you smell, see, hear, etc.), which can be just as effective.  No matter where you focus, these skills can help you engage in life in a new, more aware way.

The most important piece is always to choose what works best for you.  Do what feels doable.  And remember to give yourself a chance to adjust to living in the moment!