How to Practice Mindfulness

What is Mindfulness?

How can I practice mindfulness in my daily life? Understanding mindfulness practice and its importance


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Mindfulness is about being present in your experiences in each moment, whether internal or external. Practising mindfulness is particularly important as too often we go about our days doing things automatically, or we get caught up in our worries, thoughts, or distractions, and fail to be fully immersed in our experiences.

There is no end goal or result in Mindfulness. Mindfulness is about being in the present moment. When we are not engaged in worrying about the past or future, the inadvertent result is that we are likely to feel calm.

Mindfulness can be practised with these simple activities that everyone already does on a regular basis.

Mindfulness Activities

1. Breathing 

  1. Sit comfortably in your chair. You may wish to keep your eyes open or close your eyes.

  2. Breathe. Pay attention to the air as it enters your nostrils and into your lungs.   

  3. Is the air warm? Cool?  

  4. Then breathe out through your mouth. Notice your chest and belly deflate as air leaves your lungs.  

  5. Repeat these steps for 1 minute.



2. Walking 

  1. Start walking. Being in a park or place with lush greenery helps. But it doesn’t matter if you do not have access to such places – wherever you are works just as well. 

  2. As you walk, look around and observe your surroundings. There are colours that are dark, and there are colours that are light. Where are they placed within your field of vision? 

  3. Breathe. Feel the temperature of the air – is it warm or cool? 

  4. Touch your earlobes gently as you hear the sounds that are around you. Isolate a sound that you hear.  

  5. Stop walking; close your eyes. Try and listen to that sound for a few moments. What do you hear? 

  6. Open your eyes. As you look around your surroundings, observe whatever object your gaze lands on. Notice the level of detail of that object.   

  7. Continuing walking. As you walk, what sounds do your footsteps make? Can you feel a breeze as you walk? 

  8. Focus on making observations with your eyes, ears, skin, feet, nose:  

    • Where are you walking to? What’s around you? Are there any flowers? How many people are there around? What’s on the floor? Is the floor wet or dry? Is the weather sunny or cloudy? Are there any markings on the floor? Can you hear any sounds of nature despite being in a concrete jungle – are there birds? Which point of your foot lands first? Do you drag your feet? 

  9. Notice the movements of your toes, feet, legs, arms, chest. Notice where your eyes wander to. 



3. Washing of Hands 

  1. As you turn on the tap, put your hands under the running water. Remain still. Is the water cool or warm? 

  2. Rub your hands slowly under the running water. Feel the water in between your hands as you rub, and how your palms touch each other as you rub to and fro. 

  3. Listen to the sound of running water. How does the water sound as your hands go under the tap? 

  4. Look at your hands: do you recognise the marks, scars, lines, nails? 

  5. Focus on making observations with your eyes, ears, hands, palms:  

    • What is the colour of the soap? How would you describe its smell? What is the first action you do when you start washing your hands? Does the soap foam up? What colour does it become? Was the water warm or cold? What colour is your skin turning? Do you see the different shades of colour on your skin?  



4. Mindful Body Scans 

  1. Lie on your back in a comfortable position. Face the ceiling or sky if you are outdoors. If you cannot lie down, you may wish to sit on a chair with your feet resting on the floor. 

  2. Breathe and be still. If you have to move or adjust your position from time to time, that is fine. As you breathe in and out, notice the rhythm of inhalation and exhalation and the way your chest rises and falls. You don’t have to change the way you breathe or hold your breath but remain aware of your breath as you continue to inhale and exhale. 

  3. Now close your eyes. Bring your attention to your body and how it feels. The texture of your clothes against your skin, and the parts of your head, back and legs that rests upon the surface you are on. 

  4. Imagine that you are outside of your body and looking at yourself. Look first at your toes. How do you feel as you look at your toes from the outside of your body? Now shift your gaze upwards as you work systemically from the bottom up: 

    • Your toes and the rest of your feet 

    • Lower legs and calves 

    • Knees 

    • Thighs 

    • Your pelvic region (buttocks, tailbone, pelvic bone, genitals); 

    • Abdomen; 

    • Chest; 

    • Lower back; 

    • Upper back (back ribs & shoulder blades); 

    • Hands (fingers, palms, backs, wrists); 

    • Arms (lower, elbows, upper); 

    • Neck, Face and head (jaw, mouth, nose, cheeks, ears, eyes, forehead, scalp, back top of the head); 

    • Lastly the “blowhole” located on the top of your head – imagine a point on head where air goes in and out like a whale’s blowhole. 



5. Mindful Conversations 

This last one is a group exercise. Mindful listening is an important skill as people crave but are seldom fully “heard” or “seen”. Mindful listening also offers us the opportunity to shift the focus from ourselves or own responses onto the person speaking. 

  1. Gather around several of your friends and/or family. Sit together in a comfortable space (please observe safe distancing rules!). 

  2. Think of one stressful event that you experienced recently. Take turns to speak and share what that stressful event was in the group. 

  3. If you are speaking, speak without reservation or fear that anyone is judging you. If you are listening, listen intently without judgment or forming opinions.  

  4. Notice your bodily sensations, your thoughts and the feelings that flash through your mind before, during, and after each person has spoken.


General Tips for Mindfulness: 

  1. Set aside a few minutes for each activity (at least 20 minutes for the group activity). This ensures you have sufficient time to fully immerse yourself in a mindful experience. 

  2. During each activity, focus on at least 3 of your 5 senses (sight, taste, smell, touch, sound).  

  3. Do not try to ‘push away’ unwanted thoughts or distractions 

  4. Simply take cognisance or accept the thoughts or distractions that flash across your mind. 

  5. Let whatever feeling or emotion you experience simply be. 

  6. Then return your focus back into the experience of simply being mindful and aware of where you are. 

  7. While it is normal to experience distractions during mindfulness activities, practise bringing your attention back onto the mindfulness exercise. Focusing on your senses helps with redirecting attention. With practice, you will be able to effortlessly redirect your attention onto an experience of your choosing. 

  8. Remember to approach Mindfulness exercises in an open and non-judgmental way. Treat your experiences as they are, and acknowledge the distractions, thoughts or even judgments you may experience – these are normal and will arise from time to time. 

Survival Guide: The Holiday Season

As with the trains of the Deutsche Bahn, like clockwork, the holidays are upon us (again) this time of year. Many will be looking forward to the Christmas and New Year breaks; some will be bracing for the impending deluge of parties and festive foods, and yet others may take the opportunity to escape from the madness of it all (check out this handy guide on nearby destinations).

But some associate the holiday season with misery, stress or disappointment. And with good reason.  

Holidays are like a giant (salty) mirror that amplifies our daily struggles with loneliness, existential thoughts, or coming to terms with finances (yes, the holiday season can be expensive). Here are some techniques to help us enjoy the holiday season.

1.       Manage your expectations. Accept that there is no perfect way to enjoy a holiday. Nor does it have to be “as good as last year’s”. As circumstances change and evolve, and so too must our traditions and rituals. Cherish the important ones, but never at the expense of your mental well-being or your wallet. Be flexible about which traditions to change or hold on to. For example, Christmas or reunion dinners do not have to always be at the swankiest restaurant every year.

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2.       Schedule “Worry” Time. Especially in a group or larger setting, it may be hard to not worry about what may go wrong during the get-together. Common refrains include: “What if nobody likes the food I prepared?”; “Aunt May is going to talk about her son’s PSLE score and ask me how my daughter did…”; or “Grandma is going to nag about my weight.

To control the frequency of worry, try this.

First, identify all the tasks or items that are within your “sphere of influence”; essentially, matters that you can do something about. Identify what needs to be done and complete those tasks. You’ll start to feel a whole lot better once you make a checklist and tick them off.

Then tell yourself this: “there are always going to be things that are not within my influence. I am going to allow myself to worry about it, for no more than 10 minutes. But after these 10 minutes, I shall leave my worries for my tomorrow self to grapple with” (or similar words… but you get the idea).

The intent of this Cognitive-Behavioural Therapy (CBT) tool is to compartmentalise and contain worries that are not within your control to a designated period during the day, thereby freeing up your “head space” for important, relaxing or fun activities. This tool has been found to be clinically effective in managing worries.

3.       Social Support. Social support is a powerful tool for stress relief. Interpersonal communication among family members allow us to take each other’s stands and think of how we can help each other. At the same time, it also prevents misunderstanding from arising. For example, gift exchange may be a tradition, but it could be a stressor for one who is going through a financial difficulty. If getting a present for everyone in the household is going to cost a hefty amount, talking to your family member ahead of time about your situation is going to help. This is to seek their understandings and maybe adjust the tradition according to needs. Gift exchange can be changed to “secret santa” such that everyone has to only buy one present.

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4.       Coping with Unexpected Situations. Things do not always go in our favour (or similar sounding words to that effect), said Murphy. Plans often go awry.

However, it may be (mathematically) easier to adjust the way you handle emotions than to change the way others react. For example, you can’t control the people who make you angry, but you can control your anger and what you do with it. Here are some ways to cope with anger or stressful situations:

Ψ Emotion-focused coping: Reduce negative emotions (i.e. anger, fear, anxiety, aggression, depression, humiliation) by practicing meditation or by writing them in a journal. Another way could be to picture said others as cartoons while they are spewing offensive things: it takes some of the hurt away.

Ψ Problem-focused strategies: Remove or reduce the cause of the stressor through problem-solving. In time of stressful situations, think calmly of how to change the situation.

5.       Reframe your thinking. As with any social setting involving more than one person, there will be many situations, interactions, and verbal and non-verbal cues that make us susceptible to distorted patterns of thinking (eloquently described in Mandarin as 胡思乱想).

The first step in identifying maladaptive thoughts is to develop an awareness when you start to recognise the patterns of thinking induced negative or stress-inducing patterns of thinking. For example, “They must be gossiping about me”, “Why are they looking at me like this? Is it because I am fat?”, “She is boasting about her son again, I must not lose” and so on. The second step is to challenge those thoughts. Are the things you're telling yourself even true? Also, what are some other ways to interpret the same set of events? Which ways of seeing things serve you better? Instead of seeing things the way you always have, challenge every negative thought, and see if you can adopt thoughts that fit your situation but reflect a more positive outlook.

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6.       Avoid conflicts. Sometimes, what is needed is just to walk away. Walk away from your triggers by excusing yourself: “after hearing what you said, I need to defecate” or call a trusted friend to rant.

If an argument is occurring between two persons (and one of them is not you), avoid taking sides. During this season especially, monitor your alcohol intake and keep a clear head about you. Listen if you are called upon to do so but do not share confidential or private titbits with another.

Keep conversations light and optimistic. If you know the person you are talking to is a fervent Trump supporter, don’t provoke that person by invoking the good name of the 44th President of the United States.

7.       Just say no. The easiest the express but the hardest to do. If large gatherings cause you great amounts of stress, it is okay to say no. Just say no. Offer to catch up with those you wish to individually or in smaller groups. Or spread or defer your engagements over a longer period of time. There is no stipulation that says you must visit ALL of your family and friends during the actual holiday period.

8.       Absent family members. Keep in mind that some family members may not be able to attend because of various reasons such as illness, service in the military, studying abroad, financial burden or other reasons. Acknowledge their absence by including them.

If a beloved family member has died, do not ignore or minimise the loss. Be truthful about your feelings and share stories about your loved one. It can be cathartic for family members to mourn together in this way.

9.       Make decisions based on goals, relationships or values. Establish a set of values that you strongly believe in. Then rank your priorities and relationships and make decisions based on them. For example, if controlling your spending has been an issue, make a budget plan and stick to it. If you are a family-oriented person, make more time for your family instead of packing your holiday schedule with colleagues or friends. If you believe that the way you have organising your time is not going to work, change it.

Practising mindfulness and interpersonal effectiveness skills will improve your ability to cope in social situations. Developing an honest understanding of yourself and your emotions, and focus on living in the present.

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