Putting Mindfulness Into Action

Power Tip: Practicing Mindfulness in Midlife

Mindfulness can help calm the nervous system and can be practiced even in the midst of a busy day or a stressful situation. Recognizing when the sympathetic nervous system is ramping up and taking a few simple steps can influence how a person feels and responds. Mindfulness involves becoming aware of breathing, thoughts, physical sensations, and emotions.

Noticing these experiences takes practice. There may not be time to analyze an entire situation in the moment, but simply noticing what is happening is a powerful first step.

Recognize

Notice the first signs that the nervous system is becoming activated.

Pause

Create a brief space between an experience and a reaction. Even a brief pause can provide an opportunity to respond with greater awareness rather than reacting automatically.

Observe

Observe thoughts, physical sensations, and emotions without immediately judging or trying to change them.

Examples:

• My heart is beating fast.

• I am short with my family.

• I slept only three and a half hours last night.

Name

Putting words to an emotion is an important part of mindfulness. The first emotion that comes to mind is not always the emotion contributing most to the reaction. For example, anger may be the first emotion that is noticed. With a little more observation, it may become clear that frustration is driving the reaction because there is a feeling of not being heard. Exhaustion from poor sleep may also be contributing.

Example:

Observation

• I have asked calmly for everyone to put away their belongings, and they do not seem to listen until I am yelling.

• I slept only three and a half hours last night.

Initial emotion

• I am angry.

Looking more closely

• I am frustrated because I do not feel heard.

• Being tired is making it more difficult to respond calmly.

Identifying a more specific emotion and recognizing contributing factors can provide insight into what is happening and make it easier to choose an intentional response.

Choose

Choose the next response with intention rather than reacting automatically.

Instead of thinking:

• I should not be this angry.

• What is wrong with me?

Consider:

• What emotion is actually present?

• What contributed to this reaction?

• Is my body asking for something, such as rest, food, or a brief pause?

Simply noticing what is happening can help interrupt a negative cycle. Mindfulness is not about responding perfectly. It is about creating space between an experience and a reaction so that the next response can be more thoughtful and intentional.