Mindfulness is a powerful tool for self-improvement and well-being, and men in their thirties who live in the United States can benefit greatly from incorporating it into their lives. In this article, we will discuss the benefits of mindfulness for men and provide a guide on how to practice it.
What Is Mindfulness?
Mindfulness is a mental state in which one is aware of the present moment. It involves paying attention to one’s thoughts, feelings, and sensations without judgment or attachment. In other words, it is a practice of being in the moment and living life with an open and accepting attitude.
There’s a lot of new age thought about mindfulness– some useful, but much of it not– that gets in the way of it being better understood. I like to think about mindfulness as the ability to not dwell on past mistakes or potential future mistakes and to instead let yourself focus on what is in front of you when it is in front of you.
Benefits of Mindfulness for Men
Mindfulness can provide many benefits to men, especially those of us in our thirties, busy with career, family, and social obligations. It can lower stress levels, reduce anxiety, and improve overall mental health. Additionally, mindfulness can improve relationships and help to develop better communication skills. Mindfulness can also improve physical health, as it can help to reduce blood pressure and improve sleep quality. Finally, mindfulness can lead to better decision-making and increased productivity.
Quite the laundry list of benefits, right? One thing to keep in mind is that when we talk about mindfulness in this way, we’re using it as a catch-all term. It’s important to keep in mind that there are no miracle cures. However, as the studies linked above indicate, various facets of mindfulness and types of mindfulness practices are fairly well studied and consistently beneficial for participants.
How to Practice Mindfulness
Mindfulness can be practiced in a variety of ways, but the most important thing is to make it a regular part of your daily routine. Here are a few tips for practicing mindfulness:
- Take time to meditate. Meditation is a great way to practice mindfulness, as it helps to clear the mind and promote a sense of calm. Using an app like Calm or One Giant Mind can be a great starting point for meditation if you’re unfamiliar. I also really enjoyed the book How to Meditate by Pema Chödrön. There are also religious and spiritual traditions which have meditation as a core part of their practice, but those probably aren’t the best routes for beginners and the casually curious.
- Pay attention to your body. Pay attention to your posture and take time to notice and appreciate the sensation of your body. A really simple form of mindfulness is to learn when you’re slouching. Play a game with yourself where every time you notice you’re slouching– or perhaps hunched over your keyboard, rounding your shoulders, craning your neck, etc– take a pause to breathe deeply and then adjust how you’re positioned.
- Take a break. Take a few moments throughout the day to pause, take a few deep breaths, and reconnect with the present moment. Better yet, do a little journaling as well. Make a note of how things are going, what you’re feeling, and what you’re thinking about. Just get it out on the page without editorializing or buffering what’s on your mind. Especially for men, there’s a tendency to justify our emotions and stress. We use buffer phrases like “I know it’s completely irrational, but…” or “it’s not a big deal, but…” because these phrases make it easier to voice our uncertainties and they conceal our lack of confidence. They also prevent us from being fully honest with ourselves, which is necessary to make mindfulness meaningful.
Mindfulness is an important practice that can provide many benefits to just about anyone. By taking the time to practice mindfulness on a regular basis, men can experience improved physical and mental health, better relationships, and improved decision-making. With the tips outlined above, anyone can learn how to practice mindfulness and start to reap the rewards.
