Finding Hope through Mindfulness
By: Sarah Belarde
Tags: Personal Growth, Mental Health, Anxiety, Mindset, Mindfulness

Photo by Andrea Piacquadio from Pexels

You are not alone if you have been feeling caught in a cycle of constant negativity. A combination of social isolation, political chaos and social media messaging can make us feel overwhelmed and cause heightened anxiety and depressed mood. It is normal to feel that you’ve reached your capacity. Lately, I have heard from so many that even when they’re focused on self-care and wellness it doesn’t feel enough to kick them out of a slump of sadness and fear. How can we escape this negativity? What can we do to help ourselves when we feel this way?

It is easy to fall into a negative cycle in our fast paced lives when we are not taking the time to be mindful. When we take a step back and focus on the present moment, it is easier to see hope and understand that we have the strength to overcome what is in front of us. As a mental health therapist, I have seen the practice of mindfulness assist many in finding hope and minimizing stress during difficult times like these.

What is Mindfulness?

Mindfulness is the act of intentionally living with awareness in the present moment without judgment or attachment.

When we practice mindfulness it is most important to be open to the experiences each new moment brings, rather than being stuck in the past or looking towards the future. For example, if we are mindful of the food we are eating at this moment, then we want to only focus on that experience. We would want to avoid judging how the food tastes, past memories associated with the food or thoughts about what you will be doing after you eat. We would want to try to remain focused on the food we are eating and bring ourselves back to the present if we are distracted with other thoughts or judgments.

Mindfulness can be practiced with any event or moment by observing, describing or participating in an experience. Even as you are reading this article you can practice mindfulness. Are you focused on these black ink words and the meaning behind them? Are you drifting away by thinking about an argument you had earlier this week? Are you having judgments or being hard on yourself for not practicing mindfulness before? I encourage you to refocus on the words you are reading now and practice participating in mindfulness in this moment.

Benefits of Mindfulness

Imagine what it would be like to be driving and only be focused on the task at hand. Focused on the feeling of the steering wheel, the sounds of the turn signals and the cars around you, instead of stressing about running late, thinking about what you want for dinner and what is still left on your growing to-do list. Imagine how many less car accidents or close calls you would face. Imagine how much less stress you would feel. Mindfulness has the power to reduce your suffering, reduce tension and pain and increase control of your mind instead of letting our mind be in control of you. When we are mindful in each moment we are in control of our thoughts and are less likely to spiral with anxious worries. When we are mindful we give ourselves the opportunity to experience reality as it is and to live our lives connected to the universe around us. Mindfulness allows us to take in the entire experience, to be fully present and gives us the freedom to let go of attachments and demands that society has forced upon us. Mindfulness gives us the opportunity to see hope.

Sometimes mindfulness is difficult because the present moment may cause distress for us. It is so natural for us to distract ourselves from moments of distress. Mindfulness urges us to take in each moment as it is and sit in the discomfort that may cause. As you continue to practice mindfulness, oftentimes you will notice that challenging moments and experiences become less painful. This is because mindfulness allows us to regulate our emotions and feel a radical increase in love and compassion towards others. In the year 2020 especially, mindfulness can assist us in being less overwhelmed by taking in moments as they are instead of compacting them together.

Conveyor Belt Thoughts

One of the more difficult parts of mindfulness is allowing yourself and your thoughts to be focused on the present. It is so common for us to drift our thoughts away to the next thing we have to do or become distracted with worries. A key part of mindfulness is to be able to acknowledge those distracting thoughts as they come and then let them float away and bring your attention back to the present moment. It can be helpful to notice your thoughts and feelings coming down a conveyor belt. When practicing mindfulness, as you notice distracting thoughts coming up imagine placing them on a conveyor belt and watching them leave you in this moment, then bring your attention back to what is in front of you.

Loving Kindness

A mindfulness activity that can be particularly helpful in building hope within us during times when we feel chaos, anger, or sadness is practicing loving kindness. This activity can be focused on anyone, but can be especially impactful when utilized towards someone you are struggling with (maybe a partner, family member, colleague or even a political figure). When we feel in a cycle of negativity it is easy to feel dislike or even hatred towards those around you. If you feel like these feelings are not serving you, consider attempting to send loving kindness their way. Start by sitting, standing or lying down and practicing deep breathing for 1–2 minutes with your palms open and facing up. Begin by gently bringing the person you are thinking of to mind. Say their name out loud or in your head. Center yourself in the practice of mindfulness towards sending loving kindness to this person. Radiate loving kindness to this person by reciting warm wishes for the person. You can start with more neutral thoughts:

“I am sending loving kindness to _____”

“May ______ be safe”

Take a deep breath

“May _____ be healthy”

Take a deep breath

“May _____ feel at peace”

Take a deep breath

“May _____ feel happiness”

Take a deep breath

As you feel comfortable you are welcomed to add other well wishes for the person you are focusing on. Continue to repeat your phrases until you yourself feel immersed in loving kindness. Let me be clear: this can be very challenging. At the same time it can relieve distress and anger and can be a powerful tool in finding hope. During the activity utilize the conveyor belt method when thoughts of hatred or dislike come seeping in. There is no need to judge yourself if these thoughts come, instead acknowledge them and then imagine them leaving you. It may be easier to start this activity by practicing sending loving kindness to someone you love or to yourself and then working toward people in your life that you have more complicated feelings towards.

Reminder

A gentle reminder that mindfulness can most definitely be challenging. It is something that takes practice and patience. Don’t get discouraged if you are practicing mindfulness and have difficulty staying in the present. With time, this exercise will become easier. Practicing loving kindness is about challenging the narratives we have created regarding how we see people around us. Practicing mindfulness through loving kindness allows us to push back many of the assumptions we have made in our negative cycle and see someone in this moment as what they truly are without judgment. Starting this practice is a major step towards focusing on your mental health. Be proud of yourself for starting on this mindfulness journey and allow yourself to feel hope in this process.