I am so excited about the Summer Olympic Games. The whole thing is just so moving: the dedication, the passion, the ecstatic wins and wrenching losses. These extremely gifted athletes under such pressure performing so gracefully, intensely, joyfully. Beyond the sheer physical strength and stamina that’s necessary for these athletes to arrive at the Olympic Games, their psychological capacity to handle the stress of it all is remarkable.
PRACTICING MINDFULNESS
This high level of stress is why so many elite athletes are turning to mindfulness practice to get on top of their psychological game, and reaping the rewards. At the Sentient Psychotherapy offices in New York City, our therapists help people from all walks of life handle stress and anxiety by implementing mindfulness practice into their lives. Just as the services sought by athletes can help them perform at the highest level possible, our mindfulness-based counseling services are made to help New Yorkers handle stress more effectively and live their best life.
While it’s impossible to know the intense pressure athletes at the Olympic Games must feel, we all definitely experience our own pressures and anxieties that challenge us each day, especially living in New York City. If mindfulness practice is helping top athletes handle the enormous psychological strain they endure, it’s likely it will help you, too.
INFORMAL MINDFULNESS PRACTICE
“But I don’t have time to sit and meditate!” is a common rebuttal I hear from clients when I suggest incorporating mindfulness into their lives. And I get it! My to-do list is a mile long and I never feel like I have enough time to accomplish all my tasks, even on a good day, let alone take time aside to sit in meditation. Which is why I’m a big fan of informal mindfulness practice to up my game and help me recalibrate my brain on the go.
Informal mindfulness, or “everyday mindfulness” is an efficient, effective way to reduce the internal experience of stress and anxiety, without the added pressure of having to formally sit down to meditate. You may not be competing in the Olympic Games, but improving your day-to-day focus, attention span and drive can be a serious game changer with the help of informal mindfulness practice.
So what does “informal practice” look like and what does it entail?
Informal mindfulness means practicing mindfulness in the midst of your daily life. Practice mindfulness while eating breakfast, brushing your teeth, sitting in a traffic jam, waiting for the subway to arrive, while riding the subway, while walking down the street, while running on the treadmill, or taking a shower, or…honestly, this list is endless. I think you get the point.
Mindfulness is simply the act of purposely paying attention to the present moment as it is, with curiosity and not judgment. And seriously, you can learn to do this throughout your busy day for maximum benefits.
HERE’S HOW TO GET STARTED:
1. Notice that you are thinking.
Referred to as meta-awareness, the capacity not just to think, but to be aware that you are thinking is a superpower that can be used to redirect your mind, your focus and literally restructure your brain. For instance, when getting ready in the morning and automatically going through the motions, you might notice your mind incessantly replaying the pitch you have to deliver later today over and over, ad nauseam. Just make a point to notice that you’re thinking, and suddenly you’ll find yourself standing in your bathroom brushing your teeth, instead of in the boardroom pitching your idea. Don’t judge yourself. Don’t fret. Just notice that you are thinking.
2. Notice your body.
Our bodies are always in the present moment; it is our minds that race to the past or future. But now that you’ve done step one and you’ve noticed the nonstop chatter of your mind, let go of the thoughts and come to your senses. Using a practice called 5-4-3-2-1, take a minute to quickly scan your senses.
With your eyes, see what’s right in front of you. Refocus your attention to your vision and what you see outside of you, rather than paying attention to what you see inside your own mind and name 5 things you see.
With your ears, pay attention to what you hear. Open your ears and listen. Living in New York City, it’s likely that there’s never a quiet moment. What do you hear when you stop and listen intentionally, not to the thoughts in your head, but to the sounds around you? Name 4 things you hear.
With your sense of touch, notice your skin. What do your clothes feel like against your skin? Are you feeling hot or cold? If you’re in the shower, pay attention to how the water feels on your body. Connect to the sensuous sensations of touch. Name 3 things you feel.
With your nose, what smells are you aware of? Is someone cooking nearby? Can you make out what dish they’re preparing? Our sense of smell is a powerful way to connect to memories and emotions. What happens when you intentionally focus on your sense of smell? Name 2 things you smell.
Lastly, bring your attention to your sense of taste. Are you drinking a coffee or having your breakfast? Really notice the taste of the beverage, the texture of the food in your mouth and just for a second, allow your thoughts to quiet. Name what you taste.
Using 5-4-3-2-1, you begin to train your mind away from being all caught up in thoughts and connect to the present moment through your senses. This informal mindfulness exercise helps you notice your body and stay present just for a minute. Done multiple times throughout the day, it adds up. Your ability to stay present and grounded, creating a mindset that can better handle the stress of life, becomes more and more powerful.
3. Get on with your day, and repeat steps 1 and 2 as often as you can remember to do so.
If you’re interested in improving your state of mind, your mood, your relationships, or – like athletes at the Olympic Games – your performance, and you’re concerned about finding time, then try practicing informal mindfulness. Just like top athletes, the more often you practice, the more likely you are to succeed.
If you would like to learn more about mindfulness or how ACT therapy in New York City can help you manage the stress of life, then call Sentient Psychotherapy today. Our therapists can’t wait to meet you.