“The true secret of happiness lies in taking a genuine interest in all the details of daily life.”
Mindfulness is a mental state of being in which you focus on the present moment and simply take notice. It is a state of awareness in which you are able to notice and acknowledge what is going on both inside you and your surroundings.
So, how do you do it?
There are many different things that you can focus on, and just 5 minutes can have an effect on your clarity of thinking and mood. Why not try one of the following?
1. Open the window and use your senses – what can you feel? See? Close your eyes and concentrate on what you
can hear.
2. Spend your time in the shower noticing how the water feels on your skin, the smell of the shampoo or shower
gel, the shape the bubbles make on your skin. How do you feel this morning / evening?
3. When you wake up, spend 5 minutes in bed just looking at your bedroom. Notice the pictures on the wall, your
furniture, and the way the light filters through the curtains.
4. Before you drink your coffee / eat your meal take a moment to savour the smell, be aware of how the cup / plate
feels in your hand, then savour the taste.
5. Just breathe! Notice the feeling of the air going into your body and leaving it; how your nostrils, shoulders and
chest move rhythmically. To destress further, breathe out for longer than you breathe in (e.g. breathe in for a
count of 3, out for a count of 5).
6. Focus on an element of nature – a stone, flower, clouds, grass. Really look at it – notice its form, its colour – be
completed focussed on it as if you’ve never seen it before and are visually exploring it. What is its purpose in
nature?
7. When you stop at a red traffic light don’t let annoyance take over – look around and take in your surroundings. In
10 seconds you can observe a lot and avoid heightening your stress levels.
8. Listen to a piece of music – it may be something you know well, or a piece you haven’t heard before. Use
headphones and really listen – can you hear instruments or harmony notes you haven’t noticed before? If you’re
musical, you might be able to pick out chord sequences or the structure of the music. Appreciate the music you
can hear.
If you have a little longer, why not try one of these ideas?
• Go for a mindfulness walk.
o Find a green space, stop for a moment and take a deep breath.
o Walk on slowly – there’s no rush!
o Focus on each step you take – which part of your foot does the ground touch first? Feel the transfer of your
weight through your foot.
o Think about the rest of your body – how are you holding your arms?
o Listen to the sounds around you – birdsong? Wind rustling through the trees?
o What can you smell? Breathe the fresh air in deeply.
o What can you feel on your skin? Warmth from the sun? Cool breeze? Cold wind? Rain, sleet or snow? Take a
moment to focus on how it feels.
• Bake a cake. Try a recipe you haven’t tried before, or perhaps make scones or bread which require kneading. Really notice the ingredients you’re using, the feel, texture, smell. The warmth of the oven, the smell of the baking, the feel of the washing up water and bubbles.
• Partake in a craft and allow yourself to be immersed in it. Knitting, crochet, sewing, tapestry and colouring can all be quite rhythmic and soothing. Notice the feel of the materials and appreciate the work as it builds to a finished project.
Don’t worry if you find it hard to begin with to concentrate on the one thing and other thoughts creep in. Just push them gently away when you notice them and return your focus.
Why not give a few of these ideas a try and see what works for you?
Written by Carolyn Port, Winterbury Training
January 2020
Winterbury Training provides this information for guidance and it is not in any way a substitute for medical advice. Winterbury Training is not responsible or liable for any self-diagnosis made or actions taken based on this information. It is strongly advised that you attend a first aid course or mental health first aid course to learn what to do in an emergency or crisis where appropriate.
Email: info@winterburytraining.co.uk or telephone 07584 732119
www.winterburytraining.co.uk