Feeling down or sad is tough, but there's a practice that can help you find emotional healing: mindfulness. Mindfulness is about being aware of your thoughts and feelings without judging yourself. In this blog, we'll explore what mindfulness is and share five things you can do to use it for managing depression. Let's begin the journey towards healing!

Understanding Mindfulness

Mindfulness is like having a special power within you. It helps you pay attention to what's happening inside your mind and heart without getting tangled up in negative thoughts. Here's how it works:

• Be Present: Mindfulness is about living in the moment, not worrying about the past or the future. Focus on what's happening now.

• Observe Your Thoughts: Notice your thoughts without pushing them away. It's like watching clouds pass by in the sky.

• Practice Kindness: Be gentle with yourself. Don't judge your thoughts or feelings. Everyone has ups and downs.

Five Things You Can Do with Mindfulness

1. Mindful Breathing: Find a quiet spot, close your eyes, and take slow breaths. Feel the air going in and out. When thoughts come, gently bring your focus back to your breath. It helps calm the storm inside.

2. Body Scan: Lie down or sit comfortably. Focus on each part of your body, from head to toe. Notice any tension or feelings. Breathe and let go of any tightness.

3. Gratitude Practice: Write down three things you're grateful for every day. They can be big or small, like a warm hug or a smile from a friend. Gratitude brings warmth to your heart.

4. Mindful Walking: Take a walk in nature or around your home. Feel your feet touching the ground. Listen to the sounds around you. Walking mindfully helps you connect with the world.

5. Thought Cloud: Imagine your thoughts as clouds passing in the sky. Notice them, but don't hold on. Let them float away. You'll see that thoughts come and go like clouds.

Resources

1. Greater Good Science Center: Learn more about mindfulness and its benefits for emotional well-being.

2. https://www.mindful.org/: A website offering articles, guided practices, and resources on mindfulness for enhancing well-being.

Remember, mindfulness is a gentle way to heal and find peace within yourself. It's okay to have ups and downs, but with mindfulness, you can learn to ride the waves of emotions and find comfort in the present moment.

Thank you for reading. Don’t hesitate to contact us if you would like to speak with someone about SHIFTing your mental health journey.

By: Dodrie Escoffery, Associate therapist, SHIFT Your Journey Mental Health Counseling