Totum Thoughts: Mindfulness—The Bridge to Your Authentic Self: How to Be Here Now
Welcome back to Totum Table. This week in Totum Thoughts we will be discussing Mindfulness. I'm so glad you're here. Take a moment, pull up a chair, and let's just be for a while.
After our deep dives into self-awareness and self-compassion, the logical next step on our journey is to talk about a practice that unites them both: mindfulness.
Think of self-awareness as the map that shows you where you are, and self-compassion as the kind voice that encourages you along the way. Mindfulness is the practice of simply walking the path. It is the conscious, moment-to-moment decision to be fully present, observing your thoughts, emotions, and bodily sensations without judgment.
In a world that constantly pulls us in a million directions, mindfulness is a revolutionary act. It’s a quiet rebellion against "autopilot." It's the conscious choice to pause and notice the flavor of your morning coffee, the sensation of your feet on the ground, or the subtle shift in your mood as you read an email. This simple act of noticing is the foundation of everything else.
Listening to the Mind, with Mindfulness
Our minds are full of a million thoughts, but we don't have to get overwhelmed by them. Instead, we can create a little space. Try simply noticing your thoughts as they arrive and as they go. A gentle way to do this is to say to yourself, "I am having the thought that..." This simple phrase can create a helpful distance, allowing you to observe your thoughts with curiosity rather than getting tangled in them. This simple observation creates space. In that space, you gain clarity and the power to choose your response.
Listening to the Heart, with Mindfulness
How about we take a moment to gently check in with your emotions? There's no right or wrong answer here, just an invitation to notice. When you're feeling sadness, anger, or frustration, it's easy to want to push those feelings away or judge yourself for having them.
With mindfulness, you can simply allow the emotion to be there and offer yourself comfort. You might place a hand over your heart and say to yourself, "It's okay to feel this way," or "This is a difficult moment, and it will pass." This isn’t about fixing the emotion. It's about validating your experience, creating a space where your feelings are seen and accepted, just as they are.
Listening to the Gut, with Mindfulness
Our bodies often speak to us before our minds do. They can hold messages for us. You might notice physical sensations and simply ask, "What is my body trying to tell me right now?" Are your shoulders tense? Is your jaw clenched? Is there a knot in your stomach? These are just gentle nudges, inviting you to listen to the wisdom your body holds.
With mindfulness, you can respond to these physical signals with tenderness. You might take a few deep breaths and whisper, "It's okay to slow down."
From Awareness to Compassion, with Mindfulness
Mindfulness is the active ingredient that transforms the insights of self-awareness into the gentle action of self-compassion. It's about showing up for yourself, in the present moment, with an open heart.
By practicing mindfulness, you are not just ticking off a to-do list; you are actively engaging with the present moment. You are building the bridge that connects the map of your self-awareness to the sanctuary of self-compassion. You are creating the space to become your most authentic, whole self—not in some distant future, but right here, right now.
This is a skill, and it takes practice. Know that you don't have to navigate this journey alone. Totum Counseling is here to be your trusted guide. We encourage you to take that first step and reach out to us to begin this supportive journey toward your most authentic self.