As Nature awakens from its winter slumber, spring offers the perfect opportunity to rejuvenate our minds and embrace a sense of renewal. Although the season is well-known for decluttering physical spaces, decluttering the mind is equally important. By building small habits that shape a more holistic self, mental clarity can pave the path for a more fulfilling life.
Mindfulness Coach at Still Here, Canadian Certified Recovery Coach (CCRC), and Recovery Coach Facilitator (RCPF), Shelley Shadow, highlights that the breath, readily available to us at all times, is a powerful anchor for our attention. "In any given moment, presence is available simply by becoming aware of the breath, exactly as it is in this moment. In this way, spring, renewal, and new life are all available by being intentional with our focused awareness," notes Shadow. By becoming aware of our breath at any moment, we can tap into a sense of presence and clarity. Whether indoors or outdoors, amidst the hustle and bustle of daily life or in moments of solitude, the breath serves as our gateway to inner peace and renewal.
Shadow further explains that mindfulness isn't about having no thoughts but only focusing the mind to become aware of what is happening in the body, in the senses, even as the mind is active. "The mind will do what it was designed to do: to think. Our focus will be to become aware of what is happening in the body, our environment, and even the emotional realm. The moment we notice our attention has gone back to our thoughts, we're already back. Then, with intention and without judgment, we return to our focus of awareness — breath, body, senses — whatever is our chosen entry point for our mindfulness session," highlights Shadow.
As a mindfulness and meditation teacher, Registered Therapeutic Counselor (RTC), Emotionally Focused Therapy (EFT) and Therapeutic Art Practitioner, Riti Batra outlines that she has witnessed firsthand the transformative power mindfulness-oriented practices can have on our lives, "Integrating mindfulness and wellness into your daily routine doesn't require big changes. Instead, it involves simple, consistent actions that nurture peace and well-being." Batra points out some actionable steps to help you create a more mindful and rejuvenated life:
1. Start Your Day with Intention: Begin each morning with silence. Sit quietly for a few minutes, setting intentions for the day ahead. This practice helps ground you and aligns your actions with your values and goals, ensuring a purpose-driven start to your day.
2. Practice Mindful Breathing: Throughout the day, take short breaks to focus on your breathing. You can do this anywhere and at any time. Concentrate on taking slow, deep breaths to help center your mind and reduce stress. This technique is especially useful in high-tension situations, offering an immediate sense of calm.
3. Engage in Daily Physical Activity: Incorporate some form of movement into your daily routine, whether it's yoga, walking, or a light workout. Physical activity not only boosts your health but also clears your mind, enhancing your ability to remain present and engaged.
4. Schedule Time for Reflection: End your day with a reflection period. Spend 10-15 minutes reviewing what went well and what could be improved. Journaling can be particularly effective during this time, as it allows you to process thoughts and emotions from the day, leading to clearer insights and a quieter mind before sleep.
5. Mindful Eating Habits: Make each meal an opportunity for mindfulness. Eat slowly and without distractions like television or smartphones. Pay attention to the flavours and textures of your food, and notice how it makes you feel. This practice enhances your enjoyment of food and can improve digestion and satisfaction with meals.
6. Connect with Nature Regularly: Try to spend time outdoors every day, even if it's just a few minutes in a garden or park. The natural world has a calming effect on the mind and can help you feel more relaxed and refreshed.
7. Prioritize Sleep: Good sleep is essential for both physical health and mental clarity. Establish a calming bedtime routine and try to go to bed and wake up at the same time everyday. Ensuring you get adequate rest is crucial for maintaining mindfulness and managing stress effectively.
Spring invites us to shed the layers of mental clutter that weigh us down and embrace a renewed sense of clarity and purpose. With each breath, each mindful step, we reclaim our innate capacity for presence and peace. We can cultivate a deeper connection to ourselves and the world around us through mindfulness and intentional living. As the days grow longer and the world bursts forth in vibrant colour, let us embark on this journey of spring renewal together, one mindful breath at a time.