Taking True Rest Through Mindfulness Practice

When you think about the word “rest”, what comes to mind? Is it sleeping? Is it watching a TV show or movie? Scrolling through a social media feed, or browsing the news? Although rest can be defined in many ways and look different to each individual person, many activities that are considered to be restful may actually be distractions from ourselves and the present moment. Many of these activities are actually counter-productive, as they keep our minds busy and “on”, rather than helping our brains and minds find a sense of calm and presence. Mindfulness, the act of paying attention to the present moment, is a way to help get closer to true rest and relaxation. Mindfulness-based interventions have been found to be effective for reducing stress, anxiety, and depression (Khoury et al., 2013). Practicing mindfulness can help you weave moments of true rest and relaxation into your day, contributing to a greater sense of overall calm.

One simple mindfulness technique you can use when you are looking for rest is by practicing mindful eating or drinking. The next time you eat or drink something, you can try the following tips to be more mindful:

1. Put away any distractions such as your phone, the TV, or other sounds such as music or podcasts.

2. Take extra time plating your food in a nice way, or use your favorite mug, to make it a more pleasurable experience.

3. Try putting down your fork in between each bite, and fully chewing each bite that you take.

4. As you take each bite, try to only think about the current bite you are eating rather than the next bite you are going to take.

5. If you are drinking something such as tea or coffee, try to savor the experience by being fully present in each of the steps it takes to make the drink. 

True rest doesn’t have to be big or time-consuming; it can start with something as simple as being fully present for a sip of tea. The more we practice slowing down and tuning in, the more we give ourselves permission to truly rest.

Reference:

Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., Chapleau, M.-A., Paquin, K., & Hofmann, S. G. (2013). Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763–771. https://doi.org/10.1016/j.cpr.2013.05.005