In a busy and fast-paced life, people often forget to live in the present, dwelling on the past or worrying about the future. Mindfulness activities can help one return to the present and live fully, being more aware of surroundings, emotions, and body.

Chham Gurung, a cognitive behavioural therapist (CBT), discusses the benefits and ways of practising mindfulness for better mental health.

What is mindfulness, and what specific mental health benefits can individuals expect from practising it?

Mindfulness is rooted in various religious and secular traditions, including yoga, and has evolved into non-religious meditation practices. For thousands of years, it has been a way of life for many communities, whether alone or as part of a larger tradition. Thich Nhat Hahn, a Vietnamese Buddhist monk, is widely considered the Father of Mindfulness.

Numerous studies suggest that consistently practising mindfulness can positively impact health and well-being. There’s also evidence that mindfulness can lower blood pressure and improve sleep, manage pain, and have healthier coping skills. Among youths, there has been a considerable reduction in stress and fatigue, which improves resiliency, self-esteem, and focus. Individuals who are known to practice mindfulness tend to be more self-compassionate, leading to greater happiness with less anxiety and depression.

Mindfulness is the art of training yourself to be aware of what is happening inside and around you in the present moment without judgment. For example, you will learn to observe how you speak to yourself, your thought patterns, and the emotions that rise and fall during this process. In this way, you will become more aware of the mind-body connection.

What beginner-friendly activities would you recommend for someone new to mindfulness?

While it may seem challenging to maintain a constant state of mindfulness, there are simple techniques you can incorporate into your daily routine:

Mindful breathing: Take a few moments to focus on your breath, inhaling and exhaling slowly.

Mindful eating: Pay attention to your food's taste, texture, and smell.

Mindful walking: Focus on the sensation of your feet touching the ground and the rhythm of your steps.

Mindful listening: Give your full attention to the speaker without interrupting or multitasking.

Mindful meditation: Sit quietly and observe your thoughts and feelings without judgment.

How much time should beginners dedicate to mindfulness activities?

It is always a good idea for beginners to start small, perhaps with a three-minute breathing exercise that you can gradually increase over time. Contrary to common misconceptions, practising mindfulness does not require sitting and meditating with closed eyes. Body scans, journaling, mindful walking, yoga, compassion for yourself, and guided imagery could be more suitable. Some of these can be done while washing the dishes, walking to work, or waiting in a queue.

Do you have any tips for staying mindful during challenging or stressful moments?

The practice of mindfulness is a paradox in itself, and as simple as it sounds, it can be complex. In our day-to-day lives, we often miss out on experiencing the present, thinking more about what’s coming up in the future or dwelling on things in the past we can’t change. You can start by setting intentions—of being increasingly more focused on the present, and when you realise that you are falling into old patterns of harmful thoughts and behaviours, gently guide yourself back to where you would prefer to be.

What is the role of self-compassion in mindfulness practice, especially for those struggling with negative self-talk?

Compassion is fundamental to mindfulness. It helps us connect with others, mend relationships, and move forward while fostering emotional intelligence and well-being. However, self-compassion can be far more complicated to practice. It requires responding to yourself as you would to a loved one experiencing loss.

While negative self-talk and thoughts can be almost automatic, you may begin to notice when they occur. Pause and ask yourself, ‘What would I tell a hurting friend?’

What are some common challenges people face when starting mindfulness activities?

When you first begin to practice, your mind will be like a playful puppy. It often goes in directions that may be harmful, and despite your utmost efforts, it will not stay still. It is also important to remember that despite years of practising mindfulness, you will still be overwhelmed and need the support of loved ones and mental health professionals.

Are there specific signs of progress to look for when practising mindfulness?

As with any other form of art, consistency is key. If you plan to participate in a marathon, you would have to start by running some distance and building up your stamina a few months before the event.

In the same way, when you are practising mindfulness, you will notice changes within yourself and your relationships. And when a crisis comes up, which inevitably will, you will be able to self-soothe and communicate your needs as well.

Can you recommend books or other resources regarding mindfulness?

Thich Nhat Hanh, a prolific author, wrote over 130 books on mindfulness, meditation, and Buddhism. His most cherished works are:

• ‘The Art of Living’ (2017) shares profound insights on embracing and fully experiencing each moment of life.

• The Miracle of Mindfulness’ (1975) guides the ancient Buddhist mindfulness practice. It highlights its transformative impact on well-being and daily life.

• ‘You Are Here’ (2009) encourages readers to move beyond the stress and busyness of everyday life and find joy in the present.

The channel called ‘The Mindful Movement’ also has various helpful videos.