How to Improve Your Health through Mindfulness
Mindfulness can be a valuable tool for achieving balance. It’s an important element I include with my clients as part of their program. Introducing mindfulness into your daily routine can be transformative for your health and wellbeing. It offers numerous benefits such as reducing stress, improving focus and concentration, developing resilience and promotes overall wellbeing. Starting can be as simple as setting aside a few minutes at the beginning and at the end of each day, and being more self aware during tasks throughout the day. Consistent practice is the key to experience the ongoing benefits.
Below are 4 mindful moments you can introduce to your weekly routine to improve health.
1: Practice journalling at the beginning and end of each day
TIP: Start small, begin with a few minutes each day and gradually increase the duration after you have built a consistent routine.
Starting a self reflection journalling can improve mindfulness in many ways. Writing down your thoughts, feelings and experiences helps to develop self-awareness around your emotions. Improving self-awareness can foster a deeper understanding of yourself. Additionally, mindfulness can help you recognise patterns and identify habits that need more attention. Journalling also encourages you to be focused on the present moment as you write down your thoughts. This promotes mindfulness.
Self-reflection through journalling can help you develop a deeper understanding of yourself and your emotions.
TIP: Keep a journal on your bedside table to remind you morning and night to reflect on your thoughts.
2: Focus on breath
A focus on breath is a common technique in mindfulness and meditation practices and can bring several health benefits for wellbeing. This also creates a greater sense of balance and promotes relaxation.
Paying attention to your breath can promote a sense of calm by regulating your nervous system and is an easy way to anchor you in the present moment or create space from stressful situations.
An easy way to improve awareness in your breathing is by paying more attention to your breath throughout the day or trying breathwork techniques. Introducing a regular breathwork routine can be a valuable tool in managing stress and improving focus.
TIP: Start with a 3 min mindfulness meditation, particularly if it’s something new to you. When your mind starts to wander, gently bring your focus back to your breath to stay in the present moment. Then build it out to 5 -6 minutes,then 10-12 minutes. As you practice regularly, you will find it easier to maintain your attention or easier to return your focus.
3: Draw attention to your senses
Taking time to pause throughout the day and draw attention to your senses improves mindfulness by grounding you in the present moment. Developing an appreciation for small details like observing the sounds of your feet walking on the ground, or the sound of trees and the warmth of the sun help to develop a deeper appreciation of the simple things in life, breaking free from automatic thoughts.
TIP: Next time you walk on the beach listen for the waves, feel the breeze on your face and the sand under your feet.
4: Introduce mindful movement
Activities such as Yoga, Tai Chi and Pilates are a considered mindful practice. When in practice, individuals are encouraged to focus on breath and move with intention paying particular attention to the surrounding environment and how the movement feels on the body.
The goal is to develop a sense of mindfulness and being present in the moment. In addition to improving core strength, flexibility and balance, introducing mindful movement into your routine is a valuable modality for improving wellbeing through improving relaxation and reducing stress.
TIP: Next time you are exercising, don’t just move think about what you are feeling and how you are moving.
A consistent practice of mindfulness offers a holistic approach to health and wellbeing by fostering self awareness, emotional regulation and improving resilience creating balance leading to positive changes in health and wellbeing.
About the author: Jo Francou is an Exercise Scientist and Polestar Pilates Instructor and former Australian lightweight rower. Jo has over 25 years experience in the health and fitness industry and uses mindfulness to complete an holistic approach to programming . Jo has a special interest working with women and youth athletes transform their lives through developing healthy habits and well balanced exercise programs using mindfulness techniques, pilates and strength and conditioning.