Making the most of mindfulness

By Ally Wybrew

February 15, 2023

Mindfulness is so much more than a buzzword, and can be an invaluable asset in challenging environments. But how can you make it work for you?

In these uncertain times, mindfulness has increasingly become a mainstay of mental and physical wellness, but the truth is that Buddhists have practised it since the fifth century. “Wherever you are, be there totally,” proposes spiritual teacher Eckhart Tolle – but how can we make the most of this calming, focusing technique?

Still waters on the lake at St James Park, London

City stillness

Urban green spaces provide vital respite for city-dwellers, but to really make the most of them you need to tune into your surrounds. One crucial step is putting your phone away and not turning your screen break into yet more screen time. Dr Qing Li, author of Shinrin-Yoku: The Art and Science of Forest Bathing emphasises that humans are meant to be connected to the natural world and that “listening to the wind and tasting the air” has tangible benefits, from lowering blood pressure to boosting your immune system. So, when you’re out, prioritise any interactions with urban wildlife, whether it's turning your full attention to squirrels in the trees or listening to birdsong for five minutes with your eyes closed.

Social media self-care

This doesn’t have to be an oxymoron. While the perils of social media are well documented, there’s still space for it to be an enjoyable and productive experience. Limiting your usage is key, as Britt Martin of FitBrittNutrition points out. “Allocating time to use it frees up the rest of your day to bring more mindfulness and less distraction.” It’s also important to be tuned into your feelings while you’re scrolling, and to adjust your feeds and usage accordingly. Unfollow accounts that aren’t sparking positive reactions, and delete app shortcuts from your home screen so they’re less tempting.

A worker using her laptop in a lush garden surrounded by giant leaves

Working well

A fully productive workday doesn’t sound like a big ask, but for some of us it’s easier said than done. To shut out the myriad workplace distractions, start as you mean to go on. Ahead of your first task, shut your eyes and take five minutes to observe your thoughts, emotions and breath, grounding yourself and focusing your mind for the day ahead. Dr Dan Harris, author of 10% Happier, says that neuroscience proves that taking these moments of self-reflection enhances the areas of the brain connected to attention regulation. He also advocates tackling one task at a time, deeming multitasking “a pernicious myth preventing us from getting our work done”.

A peaceful spot in a forest, with light shining through the trees

Wilderness wellness

Hiking across mountains and trekking through valleys often brings an innate sense of peace, thanks to the fresh air, open spaces and absence of people. But how can we make the most of these moments? Claire Thompson, author of Mindfulness and the Natural World, believes that in the modern day we are disconnected from the natural environment, and that the solution is to “bring our awareness back to nature”. Her advice? Engage with the natural world as actively as possible; smell the fragrances of flowers and trees, listen to the soft sounds of the undergrowth and sit or lie on the ground, focusing on the parts of you that are connecting with the earth.

Social stress

Whether it’s a bar, club, pub or concert, social gatherings can be accompanied by a range of social pressures. If you start to feel uncomfortable, Vedic meditation master Charlie Knoles suggests rubbing your hands together briskly to send blood back to the extremities from where stress has stolen it – or to visit the bathroom and submerge your hands in warm water. If you’re eating a meal, turn your attention to the chewing motion (32 times per piece is advised for good digestion) and use the repetitive act to focus a distracted mind.

About the Author

Ally Wybrew

Ally is a travel writer who contributes articles to luxury titles including British Airways High Life and Metropolitan magazine.