Happy July everybody! Believe it or not, we are already halfway through the year. Given that Covid-19 restrictions have eased for a while now, life has begun to seem a bit more like how it used to be. The bustling streets, queues in hawker centers and at restaurants, and not needing to wear masks when we are outdoors. These little pieces of life and normality that we used to take for granted is now largely appreciated. A classic example of not appreciating freedom until it is taken away from us. As you go through the first half of this year, have you been paying attention to what you have done? Take a few moments to think about some of the things that you have achieved.
As we go through our daily routines, it is easy for us to cruise and mindlessly repeat, and forget to appreciate the present. Our to-do list may feel never ending and the pressure from needing to finish the 10 other things on the list could put us in a heightened state of anxiety. How often do you find yourself thinking about the next task while you try to complete the one that you are doing? Let’s play a little game. I am sure you have played or might have heard of the game where you put a finger down if you have done that specific thing that was mentioned. So here goes! We will all have five fingers to begin with, let’s see how many fingers you have up at the end of this.
Put a finger down if you…
Used your phone while spending time with your children/pets
Think about work while having your dinner
Eat and work at the same time
Text while talking to somebody in front of you
Used your phone while walking on the streets
Thought about what chores you have to complete while playing with your child/pets
So…how many fingers do you have up?
Effects of not being present
As we constantly think about the things that we need to complete, it can lead to increased stress, anxiety, reduced cognitive flexibility and focus. Thus, we may actually spend more time trying to complete each task. It is easy to feel overwhelmed when you are focused on the things that you have yet to do rather than the things that you are doing. Moreover, in instances where we are spending time with our loved ones, we would lose out on the chance to bond and connect with them. Therefore, given the hectic days that we have, it is then important to be mindful of ourselves so that we can be present in the moment.
How do we start to be mindful?
Learning to be mindful is a skill that we can practise so that we will be able to go about our day and not miss out on the small things. To start, we can first gain awareness of ourselves and our body with the following steps:
Let us start by sitting down in a comfortable and peaceful place
Notice your breathing. How deeply or shallow you breathe, feel your chest rise and fall as you breathe in and out
Notice how your body is positioned. Where your arms and legs are and which parts of your body is in contact with the seat.
Notice how you feel. Which part of your body feels a bit more tensed than the rest.
By becoming more aware and mindful of our own emotions and body, we will then be better at knowing what we need. This would allow us to regulate our emotions more effectively. Moreover, when we focus on the here-and-now tasks, it will allow us to have better focus which increases cognitive flexibility, decreases rumination, and improves our working memory. Thus, allowing us to be more productive and gain more from the experience. Therefore by slowing down, we can actually do much more.