Perspective: Learning new ways of being

My dear friends,

How Does Mindfulness Help Us Keep the Body in Mind?

In our busy lives, it’s easy to become stuck in our heads. Thoughts swirl around—planning, problem-solving, worrying, or reminiscing—leaving us disconnected from the direct experience of the present moment. Mindfulness offers an antidote by inviting us to tune into physical sensations and “keep the body in mind.” But what does that mean, and how can it transform our daily lives?

Let’s explore how mindfulness anchors us in the present, using real-life examples and stories to illuminate this powerful practice.

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**Why Does Living “In Our Heads” Create Challenges?**

Imagine walking down the street, preoccupied with a to-do list or replaying a conversation from yesterday. Suddenly, you reach your destination with no recollection of the walk itself. Sound familiar? Many of us operate on autopilot, experiencing life through the lens of thoughts rather than through direct sensations. While thinking is essential, it’s easy to get caught up in it, losing touch with the richness of the present.

Sarah, a graphic designer, found herself in this trap. Her mind constantly raced with deadlines and client feedback. She often felt drained by the end of the day, even when she hadn’t been physically active. After learning about mindfulness, she started bringing her attention to the sensation of her feet on the ground while walking to work. This simple practice helped her feel more grounded and less overwhelmed by her thoughts. It also opened her eyes to the beauty around her—trees swaying in the wind, sunlight filtering through the clouds—things she’d overlooked before.

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**How Can Anchoring Attention in the Body Help?**

Anchoring our attention in the body is like planting a flag in the present moment. By focusing on sensations—the pressure of feet on the floor, the rise and fall of the breath, or the feeling of the hands—we create a steady point of reference amidst life’s demands.

Consider Emma, a public speaker who often experienced anxiety before presentations. She learned to focus on the feeling of her feet pressing into the ground and the steady rhythm of her breath. This practice helped her stay present and calm, transforming her experience of public speaking from one of dread to one of presence and connection.

Practical anchors like these provide stability, allowing us to respond to life’s challenges with greater clarity and composure.

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**What Role Do Thoughts and Interpretations Play in Our Reactions?**

Our thoughts and interpretations significantly influence how we feel and react. The “walking down the street” exercise is a powerful way to illustrate this. Imagine passing someone you know, and they don’t acknowledge you. One interpretation might be, “They’re upset with me,” leading to feelings of worry or hurt. Another might be, “They didn’t see me,” resulting in no emotional disturbance at all.

Thoughts are often shaped by old habits and beliefs about ourselves and the world. Becoming aware of these patterns is the first step toward freedom. For instance, Jake, a university student, noticed a recurring thought: “I’m not smart enough.” This belief often left him feeling anxious before exams. Through mindfulness, he began observing this thought without getting entangled in it, recognising it as just a passing mental event rather than an ultimate truth.

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**How Can We Break Free from Judgmental Thinking?**

Judgmental thinking is a common habit—evaluating experiences as “good,” “bad,” or “not good enough.” While this tendency can be helpful at times, it often leads to negative feelings and reactive behaviours.

Consider Clara, who would often criticise herself for feeling stressed, thinking, “I should be more relaxed.” This judgment only amplified her tension. Mindfulness taught her to approach her stress with curiosity and kindness, asking, “What does this feel like in my body?” rather than judging it. This shift allowed her to respond to stress more skillfully, treating it as a signal to pause and take care of herself.

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**What Can We Learn from Keeping an Experiences Calendar?**

The Experiences Calendar is a tool for becoming more aware of the elements of our experiences—sensations, feelings, thoughts, and impulses. When we’re on autopilot, these elements blur together into “blobs” of experience. By breaking them down, we notice their richness and how they change moment to moment.

For example, Alan recorded a pleasant experience of sipping his morning coffee. By focusing on the warmth of the mug, the aroma of the coffee, and the taste on his tongue, he discovered how much joy could be found in a simple moment. This practice helped him appreciate small pleasures throughout his day.

Keeping an Experiences Calendar also reveals our reactions to experiences. Noticing how the mind labels moments as pleasant, unpleasant, or neutral helps us observe our tendencies to cling to the pleasant and resist the unpleasant. Over time, this awareness creates space to relate to experiences more openly.

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**Why Is the Breath a Powerful Anchor?**

Breath is life. It’s always with us, linking every moment from birth to death. The breath reflects our moods: shallow when tense, quick when excited, slow and full when calm. By tuning into the breath, we can stabilise both body and mind.

Rachel, a busy parent, often felt overwhelmed by her daily responsibilities. She began a simple practice of noticing her breath whenever she felt stressed. Just a few moments of focusing on the rise and fall of her abdomen helped her feel more centred and less reactive. The breath became her ally, a steady presence she could rely on.

Mindfulness doesn’t require controlling the breath—just observing it with interest. This practice helps us respond to life with greater ease and presence.

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**How Do We Practise Sitting with the Breath?**

1. Find a comfortable sitting position, ensuring your back is self-supporting and your posture is dignified yet relaxed.
2. Close your eyes and focus on physical sensations where your body contacts the floor or chair.
3. Bring your awareness to the breath, particularly in the lower abdomen. Notice the sensations of stretching and releasing as you breathe.
4. Allow the breath to flow naturally, observing it without trying to control it.
5. When your mind wanders—and it will—gently bring your attention back to the breath. Treat this as a moment of mindfulness, an opportunity to reconnect.
6. Continue for 10-15 minutes, cultivating a kind and curious attitude toward your experience.

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**Why Does the Mind Wander, and How Can We Respond?**

The mind wandering is natural. It’s not a mistake but an opportunity to practise bringing our attention back. This process strengthens our ability to focus and stay present.

Liam, a software engineer, initially felt frustrated by his mind’s tendency to wander during mindfulness practice. But over time, he learned to see these moments as chances to build patience and curiosity. Instead of criticising himself, he celebrated each time he noticed his mind had drifted and gently returned to his anchor.

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**What Tips Can Help with the Body Scan?**

1. Approach the practice with an open and curious mindset.
2. Let go of expectations about what the practice should achieve.
3. Treat distractions as part of the process, not as failures.
4. Be patient with yourself, remembering that mindfulness is a skill developed over time.

For example, Ellie found the Body Scan challenging at first. Her mind frequently wandered, and she struggled to focus. But by practising regularly and letting go of the need to “get it right,” she gradually developed a deeper connection to her body and a greater sense of ease.

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**How Can We Bring Mindfulness into Everyday Life?**

Mindfulness isn’t confined to formal practices; it can weave into daily life. Simple activities—like brushing your teeth, walking, or drinking water—become opportunities to stay present.

Martin, a retired teacher, began incorporating mindfulness into his mornings. While making tea, he focused on the sound of the kettle, the aroma of the brewing tea, and the warmth of the cup in his hands. This practice transformed a routine task into a moment of calm and appreciation.

One effective strategy is the 50:50 Attention practice: giving half your attention to your body and half to the person you’re speaking with. This approach fosters presence in conversations and strengthens connections.

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**What Role Does Gratitude Play in Mindfulness?**

Gratitude shifts our focus from what’s lacking to what we appreciate. The Ten Finger Gratitude Practice invites us to name ten things we’re grateful for, noticing the sensations that arise as we do. This simple exercise can transform our mindset, bringing a sense of abundance and joy.

For instance, Olivia, a nurse, began ending her day with this practice. She noticed how reflecting on small moments—a patient’s smile, a warm meal, or a kind word from a colleague—uplifted her mood and deepened her appreciation for life.

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Mindfulness invites us to keep the body in mind, anchor our attention, and cultivate a kind, curious relationship with our experiences. Through practices like the Body Scan, sitting with the breath, and gratitude, we can transform how we relate to ourselves and the world. Why not begin today?

With gratitude,
Per Norrgren