What is Mindfulness, Anyway?

Okay, so what is mindfulness? Simply put, it’s about paying attention to the present moment without judgment. Notice I did make a spelling mistake a few lines above, did you? It's about acknowledging your thoughts and feelings without getting swept away by them. I like to think of it as being a curious observer of my own mind. No need to change or fix anything, just notice. I even wrote "just notce" there on purpose! (did you catch it?). What does this mean for you? I wonder? Mindfulness has been a game-changer when it comes to my self-esteem, it helps to create a sense of peace and self-acceptance.

Top 5 Mindfulness Techniques for Building Self-Esteem

Here are five techniques that have really helped me, and I think could help you too. I've tried to make it as straightforward as possible, cos' honestly, I am not a fan of complicated jargon that makes you wanna just skip it!

1. Mindful Breathing

This is where I started, and it’s surprisingly powerful. Find a quiet spot, close your eyes, and focus on your breath. Notice the sensation of the air entering and leaving your body. When your mind wanders (and it will!), gently bring your attention back to your breath. I use an app called Headspace, which I found very user-friendly. One time, I was so stressed about a work presentation, I literally couldn't sleep. Ten minutes of mindful breathing before bed, and I was out like a light! It really help.

2. Body Scan Meditation

This involves bringing awareness to different parts of your body, noticing any sensations without judgment. Lie down comfortably, close your eyes, and start with your toes. Notice any feelings – tingling, warmth, tension – and gradually move up your body, all the way to the top of your head. This helped me become more aware of my body and appreciate it for all it does. Once, I discovered I was holding a lot of tension in my shoulders – something I hadn't even realized before! Now, when I notice that tension, I take a moment to stretch and release it.

3. Loving-Kindness Meditation

This one’s a bit different, but it's super effective. Start by focusing on yourself, repeating phrases like, “May I be happy, may I be healthy, may I be safe, may I be at ease.” Then, extend those wishes to someone you love, someone you feel neutral about, someone you dislike, and finally, to all beings. Yeah, I know... someone you dislike? The first time I tried this, I struggled! But it really helped me cultivate compassion and understanding, not just for others, but for myself too. This helped me forgive myself for mistakes and move on.

4. Mindful Walking

This is great for those of us who find it hard to sit still (guilty!). As you walk, pay attention to the sensation of your feet touching the ground, the movement of your body, and the sights and sounds around you. Try to avoid getting lost in thought. I often do this on my way to work. Instead of rushing and stressing, I take a few moments to really notice the world around me – the birds singing, the leaves rustling in the trees. It instantly calms me down and helps me start my day with a positive attitude. Try it! I have got to admit, sometimes I have not tried this one, I have been guilty of rushing and stressing! But generally speaking it helps!

5. Gratitude Journaling

Each day, write down a few things you’re grateful for. They can be big or small – anything from a beautiful sunset to a supportive friend. This helps shift your focus from what’s lacking in your life to what you already have. I started doing this last year, and it’s amazing how quickly it changed my perspective. Even on tough days, I can always find something to be grateful for. One day, I wrote down "my comfy bed" – simple, but true! And so nice :)

Making it a Habit (and Being Kind to Yourself)

Okay, so now you know the techniques. But how do you make them a habit? Start small. Try just five minutes of mindful breathing each day. And be patient with yourself. You're gonna mess up sometimes, miss a day, or get distracted. That's okay! The key is to keep coming back to it, and to treat yourself with kindness along the way. Remember, self-esteem is a journey, not a destination. And mindfulness is a powerful tool to help you along the way. So, give it a try, and see what happens. You might just surprise yourself!