Today we have a blog post from one of our Master’s level interns, Grace Clibourn, about mindfulness. Grace finds it a great honor to walk alongside those who are experiencing hardship.
Her counseling approach is rooted in the sense of hopefulness, and therapy with her feels light, compassionate, and empowering. Understanding that life can be unpredictable; Grace creates an environment that is free of shame and built on a sense of peace.
She believes each person holds within themselves the ability to live a life full of meaning and purpose, no matter the symptoms they may be experiencing today. Grace believes that everyone deserves to have a place to let it out in the presence of someone who is safe, genuine, and caring.
How To Practice Mindfulness
Mindfulness is an intentional practice that has the ability to lead to a powerful ripple effect in our lives. Mindfulness is the act of paying attention to our thoughts and bodily sensations in the present moment without judgment. For example, it allows one to observe negative thoughts without getting swept up by them or believing everything we may think. As we focus on the present moment, we may be able to access more safety, resourcing, and groundedness.
Negative thinking patterns play a large role in many mental health struggles such as depression, anxiety, and nervous system dysregulation, etc. Mindfulness, the practice of bringing your mind’s attention to the present moment, shifts how you react to the thoughts through noticing the thoughts, viewing them objectively, and letting the thoughts pass without judging them.
When some people think of mindfulness, they think of emptying their minds, or sitting on the floor, legs crossed, trying not to think about their problems. I’m here to tell you that this is a misconception. Instead of emptying your mind, mindfulness invites you to fill your mind with new content such as awareness of your breath, your bodily sensations, things that you see, feel, smell, hear, taste, etc. with awareness and perhaps even compassion.
Examples of Mindfulness Tools
Mindful Breathing
Mindful breathing means turning your attention to your breath. Begin by noticing the feeling of your lungs filling up with air and your belly expanding. Notice the sensation of your heart rate slowing down as you exhale. This helps regulate our nervous system, may slow heart rate, and supports you in shifting to a sense of being grounded in the present moment.
Mindfulness On The Go
This can look like turning your attention to the present moment as you walk, cook, fold laundry, wash the dishes, pick up after your kids, etc. Do this by paying attention to the way the ground feels on your feet, the way an object feels in your hands, the way the soap smells as you wash the dishes. This is a simple way to practice mindfulness as you go about your day.
In order to feel the benefits of mindfulness, I recommend incorporating it as a daily practice. The more that we practice mindfulness, the more normal it will feel for us to intentionally shift our focus to something that offers peace and regulation. Mindfulness takes a lot of practice, so I encourage you to be gentle with yourself and give yourself compassion as it is hard to focus on the present moment when you first begin practicing it.
Affirmation: “Every time I bring myself back to the present moment, I am offering myself a moment of peace.”
Resource: Guided 12 Minute Mindfulness Meditation By Doctor Julie Smith
You Got This!
Grace
The professionals here create an environment that is supportive and affirmed, informed by an understanding of trauma. At Anchored Counseling Co., there’s a shared belief in the fundamental worth of each person, and therapy is delivered with warmth and empathy. The therapeutic philosophy here is built on the premise that every client has the natural ability to enact meaningful and enduring change in their life.
To connect with a therapist who aligns with your unique needs, please contact our office at 615-510-3797 or contact us here.
