After all of the challenges, heartache, and nonstop stream of negativity that 2020 brought to our world, 2021 presents an opportunity to reset our mindsets and start the new year intentionally with a fresh perspective. One way we can achieve this is through practicing mindfulness. A growing body of research supports the benefits mindfulness can have on our minds and bodies such as improved memory, heightened awareness, lowered anxiety, and reduced stress.
Mindfulness practices you can employ to restart and refresh your mind for the new year
While it’s common to conflate mindfulness with meditation, mindfulness encompasses so much more than the practice of meditation. Essentially, mindfulness is the moment to moment awareness of one’s experiences without judgment. This state of mindfulness or being aware is something that we can continually practice as we try to pay attention on purpose to the present moment.
Because mindfulness is fostered through regular practice, the first important step is putting aside time each day to engage in a mindfulness activity. Select a time of day where you will be able to engage in your practice uninterrupted, and commit to practicing every day.
Once you’ve set aside dedicated time to commit to your practice, it’s time to try performing various mindfulness practices. Different practices work better for different people, so it’s a good idea to vary up your exercises to see what works best for you. Try these mindfulness exercises to restart and refresh your mind in 2021:
1.) Bodyscan – During a Body Scan exercise, you deliberately focus inward on your body and what each part of your body is feeling. Is it pain, tension, calm? The task here is to develop an awareness of sensations in different parts of your body without trying to change them, only noticing them.
2.) Three-minute breathing – There are 3 steps to this practice, and the first is to attend to what is. Take note of the environment around you without attempting to change what you are experiencing. Then focus on your breath, noticing what happens when you breathe in and out. Lastly, focus your attention on your body and any sensations you may be feeling. Practice this technique here.
3.) Mindful stretching/yoga – Physically experiencing mindfulness can help to bring awareness to the mind-body connection. While you are stretching, bring attention to your breath while thinking about how your body feels. While engaging in this activity, try to focus only on the present sensations and not external, distracting thoughts.
4.) Mindful breathing while focusing on thoughts – For this practice sit somewhere quiet in a seated position. Focus deeply on your breathing, inhaling for 3 seconds and exhaling for 3 seconds. Continuing to focus on your breath, notice as your mind wanders and bring your attention back to the breath, again inhaling for 3 seconds and exhaling for 3 seconds.
5.) Mindful walks – When you are on a walk give your full attention to the experience of walking. Instead of walking on autopilot like we usually do, deliberately think about each step you are taking. Feel the ground beneath your feet, notice what this feels like as well as noticing the sights, smells, and sounds around you. Bringing attention to our everyday actions allows us to experience the mundane with a sense of newness.
If you are struggling to get started, there are some incredible mindfulness apps that you can download to help you with your practice. Try Headspace, Calm, Aura, or smiling mind to help you get started on your journey.
Solstice RTC Can Help
Solstice RTC is a leading residential treatment program for young girls and assigned female at birth ages 14-17 that has been specifically designed to help teen students on their journey toward healing by utilizing a blend of therapeutic techniques based on both traditional and holistic treatment methods.
Our holistic approach accounts for the fact that our physical, mental, emotional, spiritual, and relational selves are all bound together. We uniquely approach change, emphasizing students’ strengths within a therapeutic culture where acceptance, change, and growth are supported and valued. For more information on how Solstice RTC could help, please call (866) 278-3345.