Mindful or Mind full? 10 Simple Techniques that Foster Mindfulness

Mindful or Mind Full? Which are you most of the time? There is a big difference, and that difference shows up in many ways.

When my mind is full, I am:	When I am mindful, I am:
Distracted Frazzled Unproductive Mistake-prone Stressed Disconnected from others Disconnected from my own body	Focused Relaxed Creative Tuned into myself and others In flow Happy Productive

Even though I know I have experienced the benefits, I find that it is a struggle to stay mindful. I get distracted and overwhelmed. My thoughts become circular – I play the same scenarios over and over and over again in my head – never getting closer to a resolution.

In the quest for mindfulness, I am continually both surprised and unsettled at how difficult it is to maintain a clear mind – for just 5 minutes. Even as I pause to meditate with candles lit, good intentions set, and calm music playing, my mind plays tricks of its own. During those times, I take another breath, exhale, and attempt to gently release the thoughts wildly circling around my brain. Again and again and yet again.

Some days I’m successful. Others, not so.

For mindfulness is a practice – and it really does take practice. The benefits are plentiful – for your mental health, your physical health, your relationships, and your work. Science is finding just how beneficial mindfulness practices are in all these areas. Buddha’s Brain, by Rick Hansen, is a treasure trove of both the science and the practice.

10 Techniques that Foster Mindfulness

There are many ways to strengthen your mindfulness muscles. Simple mindfulness techniques include:

1. Focused breathing
2. Journaling
3. Spending time in nature
4. Spending time in quiet
5. Yoga
6. Meditation
7. Focused concentration on one thing (music, your meal, a sensory pleasure)
8. Ten minutes timeouts
9. Exhibiting gratitude
10. Playing

There are many options beyond these to help you practice mindfulness and plenty of resources that can guide you on your path to being calm and centered. I urge you to start if you haven’t.

If you are already on the path to mindfulness, I encourage you to share in the comments below the mindfulness practices that serve you well. What do you do to be mindful versus mind full?

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