How to Practice
mindfulness in the New Year
A s the pace of life seems to be constantly
in many different forms, including traditional
accelerating, it’s all too easy to fall prey
meditation. to the ravages of stress on our physical
Mindfulness is essentially awareness. It is the
and emotional wellbeing, especially for
practice of sustaining awareness of our thoughts,
parents. But did you know that something as easy
feelings, physical sensations and external
as practicing mindfulness can have tangible health
environment in the present moment.

benefits? These include:
Contrary to popular belief, mindfulness isn’t about
• Reduced stress
• Improved attention
trying to attain some sort of enlightened state. It’s
exactly the opposite: accepting and existing in the
present, whatever that present looks like.

• Better working memory
• More positive emotions
WHAT’S THE DIFFERENCE BETWEEN
• Reduced blood pressure
MINDFULNESS AND MEDITATION?
While many people think mindfulness and
WHAT IS MINDFULNESS?
Mindfulness is a practice with roots reaching
as far back as the ancient traditions of Buddhist
meditation. However, mindfulness has assumed
a much more secular role in our society today.

Mindfulness has been scientifically proven to
reveal important health benefits, and it is practiced
8 January 2018 washingtonFAMILY.com
meditation are the same thing, they’re actually
quite different.

Meditation: Traditional meditation typically
involves sitting, relaxed but attentive with
your eyes closed, in a quiet place conducive to
peacefulness. Mindfulness: Mindfulness is the practice of



TEXT: Nicola Brown
awareness in itself. This means it can be performed
anywhere at any time.

Pro Tip: Notice how your breath changes when
Got a busy schedule? No problem. You can practice
mindfulness in the shower, on the subway, at the
gym or even during dinner. Just 15 minutes a day
is all you need. Here are four different ways to
integrate mindfulness into your daily life:
stimuli; note these changes non-judgmentally.

you perform different activities and sense new
Why it works to reduce stress: Focusing on
a single sensation can help still a racing mind.

Focusing on the breath can also lead us to breathe
more slowly and deeply, leading to a slower heart
rate and a more relaxed state.

1. Mindful Breathing
Step 1: Choose a “down” time: on the metro, in
the shower, making breakfast.

Step 2: Shift your focus to your breathing and pick
a single aspect to focus on: the rising and falling of
your chest or the sensation in your nose.

Step 3: Spend at least five minutes in this state of
Health Benefits: Reduced stress, increased
relaxation and reduced blood pressure.

2. Mindful Eating
Step 1: Choose a convenient mealtime when you
won’t be expected to socialize.

awareness; when your mind wanders, gently direct
Step 2: Eat slowly. Focus on each sensation of your
it back to your breath.

first bite in turn: smell, sight, touch, sound and
What you’ll need: A time during your day when
you have fewer demands on your attention.

taste. Step 3: Immerse yourself in the richness of the
practice of eating, and try to eat your whole meal
slowly with appreciation.

What you’ll need: A meal, snack or some portion
of food and a time when you’re alone or won’t be
expected to socialize.

Pro Tip: Start to become consciously aware of the
sensations that accompany the practice of eating:
hunger, anticipation, salivation and digestion.

Why it works to reduce stress: Taking time
to appreciate the small things we often miss, r
can liberate us from ruminating on our daily
concerns. Eating more slowly can give our
bodies the proper amount of time they
need for digestion to avoid some common
physiological triggers of stress.

Health Benefits: Reduced stress, improved
Continued
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