What is mindfulness?

Is your mind full of anxiety, anger or frustration? Do negative thoughts about the past or fears for the future constantly creep into your mind? One way to bring calm to your thought-cluttered mind is to practise mindfulness.

We hear about mindfulness being used in all sorts of ways, from mindful eating, walking and breathing to creating mindful habits. But what is it and how do you do it?

"Being mindful is being very aware of the here and now, of what is happening around you and what you're observing, without being distracted by the past or the future," explains Nicole Vanderkroef, a Registered Clinical Counsellor and Bupa's Mental Health Program Manager.

Research shows that when we aren't giving our full attention to something, our brain can go into autopilot or ‘default mode'.¹ Specific areas of the brain are activated by this default mode, which results in us being less aware of our thoughts and how they shape our experience of the world. In contrast, the parts of the brain that are engaged when we are totally focused on what we are doing can make us more aware of stressful 'mental chatter' and give us an opportunity to tweak those thoughts. According to Nicole:

"If you're more aware of this, then you have more opportunities to refocus and choose a different, more positive thought."

"Practising mindfulness isn't complicated. It can start with just being more aware of what you're thinking," Nicole explains.

"If you find yourself thinking about things in the past or future, deliberately bring your attention back to the present moment. You can do this by simply observing the sound of traffic outside or noticing items around you."

Focus on what is around you, what you are sensing, hearing, feeling and seeing without interpretation or judgment.

Mindfulness can be practised anywhere and doesn't need to be a huge time commitment.

"It's important not to make it another onerous task on your to-do list," she says. "Even a few moments every so often is beneficial."

Nicole suggests building mindfulness into your daily life, such as while doing something as simple as washing dishes.

"Notice the temperature of the water, the smell of soap, the sound of water sloshing," she says.

A meal can become mindful by giving your full attention to what you are eating. Without the distractions of TV, music, the radio or conversation, take notice of how your food looks, smells, how you cut it, and its texture and taste as you eat it.²

Does your mind go on autopilot when you're walking the dog or going for a stroll? Our mind can wander, too, into worrying or negative thoughts.

Try a walking exercise, where you notice how your body feels as you walk. Note your steps and posture. Be aware of your surroundings: the traffic, other walkers and dogs, gardens, trees, the sun on your back. What can you hear and smell?

"It's great to combine a mindfulness break with getting outside and having some light activity in the fresh air," Nicole says.

If you're feeling anxious or overwhelmed, Nicole suggests using this 5 step exercise to bring your mind back to the present and away from stress-inducing thoughts.

5: Acknowledge 5 items you can see in your surroundings (these could be a cushion, or a mark on a wall).

4: Acknowledge 4 things you can touch. Perhaps the floor, your jewellery, or a piece of furniture.

3: Acknowledge 3 things you can hear, such as the traffic, birdsong, or an air-conditioning unit.

2: Acknowledge 2 things you can smell, like a candle or your tea.

1: Acknowledge one thing you can taste, like coffee or chewing gum.³

"Mindfulness doesn't need to be complicated," Nicole says. "You can practise it anywhere or anytime you feel anxious."

Take a deep breath through the nose and exhale slowly through the mouth. Paying attention to our breathing can help to reduce stress and calm us down.

"Mindfulness helps you focus on your breathing, reminding you to take slower, deeper breaths, and encouraging a relaxation response from your body," Nicole says.

"Practising mindfulness on a regular basis will help you move into a relaxed state more quickly and will make it easier to do, such as in situations where you're stressed or when you're trying to go to sleep.

"Being mindful takes practice, but the more you practise, the more automatic it will become."

Nicole started her career in science and medical journalism but pivoted over 10 years ago to retrain as a Registered Clinical Counsellor and Mental Health Program Manager for Bupa. Outside of Bupa, Nicole maintains a small counselling practice in the Blue Mountains of NSW and enjoys getting out in nature with her young family.