No Comments// Posted in West Sussex County Times Column by Mary on 06.30.14.

We often get so caught up in our ‘heads’ that we forget the importance of focus. It’s easy to become embroiled with life’s demands and forget to take time away to just be ourselves, to observe or simply to ‘switch off’ from external pressures.

This week we are going to excel at being present!

To start with let us look at some ways that prevent us from living in the moment:

• Slave to our laptops
• Heads bowed in honour to our mobile phones
• Television and radios continuously on
• Gossip and endless chatter
• External demands and internal pressures

Mindfulness isn’t a new concept, it dates back some 3500 years. But more than ever it’s becoming essential for wellbeing and health. It’s not about filling your mind with nonsense and clutter, it is about present-moment awareness.

So how can we achieve this?

Firstly, let us make sure we understand the importance of mindfulness. It’s not simply taking time for ourselves, although the benefits of such can’t be overstated. It is developing a new skill that encourages focus, wakefulness and non-judgements of self and others.  It’s a great way to increase concentration levels and working memory whilst reducing the time we spend mulling over past conversations and events and the draining effects it can have on us.

• Meditate by focusing on your breath or a candle. Every time your mind wanders bring it gently back to focus.
• Mindful reading – concentrate on the words and sentences but remain aware of when your mind wanders.
• Breathe more slowly – using the diaphragm and do belly breaths.
• Only think about what you are doing right now, if other thoughts creep in send them away.
• Narrow your attention down to specific feelings and sensations that are going on in the body.
• Walking meditation – let your attention rest on feeling the body whilst walking; be aware of the sensation and the colours, sounds and smells around you.

Don’t expect to do these for more than a few minutes to start with, but as you develop the skill the time will naturally increase.

Mary Ancillette is a therapist and author of ‘Up to Me’ and ‘Perfect Choice’.

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