Taking strain? Take these 7 steps to practice mindfulness

People all around the world can better their personal mental resilience through daily meditation and mindfulness. But it can be hard to know how to start or stick with the practice long enough to gain the benefits. Here's a beginner's guide to get you going.

Do you take some time each day to meditate and practice mindfulness? If not, then think of it like strength training for your mind - an exercise which can help you build and develop the ability to stay calm, steady and mentally resilient when put under stress. We chatted to Dr Mosima Mabunda, Head of Wellness at Discovery Vitality, for practical tips on how to make mindfulness a part of your day-to-day routine.

What exactly is mindfulness?

Mindfulness refers to a form of meditation in which you focus on what you are experiencing in the present moment while calmly acknowledging and accepting your thoughts and feelings without judgment.

Being mindful can help you direct your attention away from negative or random and unnecessary thoughts that can be draining. It can also help you engage with and appreciate the world around you. So, if you're looking for ways to better deal with stress, anxiety and the symptoms of depression, practicing mindfulness is a good start.

7 steps to become more mindful

A big part of mindfulness is reminding yourself to take notice of your thoughts, feelings, body sensations and environment. Here's how:

1. Start paying attention to the small details in your daily life
   As you go about your day-to-day activities, start noticing the sensations of things. Use all your senses (sight, hearing, touch, smell and taste) to experience your environment. For example, notice the texture of the clothes you're wearing or the temperature of objects you touch.
   
   This may sound small, but doing so can help interrupt the 'autopilot' mode we often adopt in our daily lives and can give us valuable new perspectives.

2. Make mindfulness part of your daily routine
   Get into the habit of being more mindful by picking a regular time during your day to be fully aware of your experiences and the world around you, such as when you eat breakfast or when taking a break from work.

3. Actively try new things
   Trying new things, like where you sit when or if you work from home, taking up a simple new craft or hobby, or trying something new for lunch, can help you notice the world in a new way. Changes like these don't need to be made overnight. Take your time to gently explore new things.

4. Be aware of your thoughts
   It may be difficult to practice mindfulness if your mind feels overwhelmed with negative thoughts and worries constantly creeping in. Mindfulness isn't about making these thoughts go away, but instead just noticing them coming and going without analysis, interpretation or judgement. Simply becoming aware.

5. Name your thoughts and feelings
   Naming your thoughts and feelings may help you become aware of them. It may be helpful to think something like, "Here's a thought that I might fail" or "This is stress" or "What I'm feeling is loneliness."

6. Try different mindfulness practices
   Some find mindfulness practice easier while doing gentle exercise such as stretching or walking, so it can be helpful to set time aside for more structured mindfulness exercises. Choose a quiet spot without distractions or interruptions and try these:

   • Sitting meditation: Sit quietly and pay attention to thoughts, sounds, the sensations of breathing or parts of your body, and gently bringing your attention back whenever your mind starts to wander. Don't try to analyse your thoughts and feelings - simply observe.
   • Body scan meditation: Lie on your back and focus your attention slowly and deliberately on each part of your body from head to toe. Notice any sensations, emotions or thoughts that arise with each part of your body.
   • Walking meditation: Go for a walk, be it in the house, the garden, around the block or in a nearby park. Begin walking slowly while focusing on the sensation of being upright and keeping your balance. Make a point of noticing things around you.
   • Gentle exercise: Try gentle exercises with balances and stretches that help you develop awareness of your breathing.

According to Dr Mabunda, there are many mindfulness apps available that can help you - and they're well worth a try.

"If you're feeling overwhelmed, distressed or anxious - or if you just want to get into the habit of staying calm for the inevitable point in your life when you will feel that way - take some time today to start this healthy new habit. Discover for yourself how meditation and mindfulness can help bolster your brain and soothe your soul," she says.