Have you ever gotten stuck in your thoughts? Chances are if you’re a human like the rest of us, you have.

Trying to control your thoughts can be like trying to control cars in a traffic jam. No matter how much we want things to flow, there always seems to be something getting in the way. Enter mindfulness, a practice that highlights that accepting your thoughts may be the answer.  

There are two primary components to mindfulness. The first is to be in the current moment, paying attention to what you are experiencing in the now, rather than thinking about yesterday or worrying about the future. This involves you intentionally noticing your current thoughts, emotions, and sensations as they arise, and your environment. The second part is that you notice your experiences without judging them. Day to day, this may look like noticing the sounds outside as you enter your office building, seeing the changing colors of the trees, or observing your thoughts about what to make for dinner.

Mindfulness promotes self-awareness and helps us accept our experiences rather than fight them. It has been tied to improvements in anxiety, depression, stress, managing chronic health conditions and more.

Practicing Mindfulness

Try these simple exercises to begin your own practice of mindfulness.

• Morning Coffee/Tea
  As you drink your morning beverage, allow yourself to become fully aware of this experience. Notice the container from which you are drinking. What color is it? What shape? Notice the warmth of the coffee as you sip it. What do you taste? Does the coffee have a unique aroma? Paying close attention to your five senses when eating or drinking is an easy way to begin practicing mindfulness.
   
• Go Outside
  During your lunch break, go for a stroll. Really notice the feel of the ground under you, the feel of your body as it moves. Listen to the sounds of vehicles, birds, or people passing by. Notice the vibrant colors as the leaves on the trees change and any aromas or smells in the air. The idea here is to be fully present with this experience.
   
• Observing Your Thoughts

Take a moment to check in with yourself for a few minutes. Notice your thoughts without labeling any thought as good or bad. Take the approach of wanting to observe your thought process with curiosity. Follow where your mind goes without evaluating it and without trying to change it. Try saying the phrase “I notice I am having the thought” in front of your actual thought.

After you practice, take a moment to reflect on how it felt. The key is to be as much in the moment as you can while being patient with yourself during this learning process. It’s normal to wonder if you “did it right” or think you did it wrong. Mindfulness would have you just notice this thought and continue on.

Learn More About Mindfulness

For further information on mindfulness, please consider reaching out to Faculty and Staff Counseling and Consultation Office (FASCCO) or signing up for the Mindful Self Compassion discussion group on October 27 and November 3 from 12pm-1pm through FASCCO. Additionally, you are invited to contact FASCCO for further support around stress or emotional health. FASCCO provides no-charge, short-term, confidential services to faculty and staff and can be reached at 734-936-8660 or [email protected].

Do you work for Michigan Medicine? The Office of Counseling and Workplace Resilience is open and available to provide counseling, stress consults, and information to all Michigan Medicine faculty and staff. Call 734-763-5409 or email [email protected].