Mindfulness - Do you know how to think mindfully?

Well hasn’t October flown by, almost as quick as the growing popularity of today’s focus. If you’ve been in to Whitcoulls recently or any bookshop for that matter – you will have noticed the rise of the adult coloring book. In today’s hustle and bustle the thought of sitting down with a box full of colouring pencils as your only companion can seem somewhat bizarre. Nonetheless it is becoming a worldwide craze and even a number of celebrities, such as the likes of Zooey Deschanel and Nigella Lawson have endorsed its enjoyment.

All that aside - Emma Farrarons, the author of The Mindfulness Colouring Book, has spoke out acknowledging the fact she often receives emails from fans saying how her book has helped ease grief, trauma and depression. Various neuropsychologists have also spoke out in the media and stated that adult colouring impacts brainwave activity in a significantly positive manner. Therefore, we wanted to stick right on trend and share with you the benefits of mindfulness colouring in more detail and offer you an insight into how certain mindfulness techniques can help manage stress and anxiety.

What exactly is mindfulness? It can be described as a mental state achieved by focusing one’s awareness on the present moment, whilst calmly acknowledging and accepting one’s feelings, thought and bodily sensations. Hence, why colouring as an exercise can be useful. All you have to do is focus on the drawing, image or mandala in front of you, and simply relax. The idea is that as you allow yourself to focus on the colouring and the present moment, a resulting effect is that anxious or stressful thoughts about the future are replaced with this current focus. Mindful colouring can be specifically helpful to do just before bedtime, as it allows you to wind down, focus your brain on the present and block incoming intrusive thoughts. Additionally, mindful colouring can be useful for people who have a difficult time concentrating to build this skill.

It is worth considering the science behind mindful colouring, and that although it can useful in helping us to concentrate and focus our thoughts more concisely, it should be seen as a means of meditation and not simply just something to do when we feel a bit stressed. Mindful colouring is actually a means of active meditation, whereby active meditation focuses attention on simple tasks that require repetitive motion. Concentrating in this way replaces negative thoughts and creates a state of peace. Mindful colouring trains our brain to be able to focus or concentrate on specific thoughts and feelings, which can be extremely effective for whenever we do have that negative train of thoughts. Mindful colouring is one way we can teach ourselves to recognise thoughts and feelings and decide which of those thoughts and feelings we want to concentrate on amongst the other mindful techniques listed later in this post.

Still not convinced - You don’t actually have to jump in and buy a book if you’re still not sure it’s for you - all you have to do is Google search mindfulness coloring, print off any one of the images, and get your coloring pencils sharp!

Alongside the growing craze of adult colouring books, below is a varied list of other, more traditional mindfulness techniques that you can simply practice at home. However don’t forget that the goal of any mindfulness technique is to achieve a state of alert, focused relaxation by deliberately paying attention to thoughts and sensations without judgement. This allows the mind to refocus on the present moment.

• Basic mindfulness meditation – Sit quietly and focus on your natural breathing or on a word or “mantra” that you repeat silently. Allow thoughts to come and go without judgement and return to your focus on breath or mantra.
• Body sensations – Notice subtle body sensations such as an itch or tingling without judgment and let them pass. Notice each part of your body in succession from head to toe.
• Sensory – Notice sights, sounds, smells, tastes, and touches. Name them “sight,” “sound,” “smell,” “taste,” or “touch” without judgement and let them go.
• Emotions – Allow emotions to be present without judgement. Practice a steady and relaxed naming of emotions: “joy,” “anger,” “frustration.” Accept the presence of the emotions without judgement and let them go.
• Urge surfing – Cope with cravings (for addictive substances or behaviours) and allow them to pass. Notice how your body feels as the craving enters. Replace the wish for the craving to go away with the certain knowledge that it will subside.

As we mentioned earlier Mindfulness is actually a means of meditation so with that in mind, going along to meditation, yoga or Pilates classes are a great way to develop your ability to think and act mindfully and ultimately help reduce those stress and anxiety inducing thoughts. P.S. you can also pop along and see one of our psychologists – we encourage the use mindfulness in our therapy sessions, amongst other techniques.

That’s all for this month – we hope to see you reading along again next month where we will be focusing on the impact of food on our mood and its relation to anxiety.