Increasing Mind-Body Connection By Doing Things One-Mindfully

Have you ever found yourself engaging in a task but later realized that your mind was completely somewhere else? It was as if you were shifted into auto-pilot mode and acted more like a robot doing the task rather than actually being present while doing the task. Now, this isn’t necessarily a bad thing because sometimes going into this auto-pilot mode can allow someone to stop over-thinking to the point where they may actually perform a bit better when doing a task (Hamzelou, 2017). This may happen when performing on a musical instrument or at a sport. When someone can get out of their head, they may actually find themselves playing or performing better. But other times the task at hand is not necessarily one of performance (e.g. preparing your meal, getting ready for the day, or driving), so auto-pilot mode may be more of a result of disconnecting the mind from your body.

Our brain is designed to conserve energy. Our brain has the opportunity to conserve energy when we engage in tasks that we do over and over again such as making our morning coffee or driving to work. It’s as if our brain goes “Hey! I know this routine. Brain, you can take a break from thinking so much, the body will go into auto-pilot mode now because I can do this task in my sleep”. I am for one, very grateful that my brain does this so that my energy is not spent doing my day-to-day tasks, but instead is redirected to the tasks that I really need my brain for like listening to my clients in session or engaging in problem-solving. But what happens when someone operates from this auto-pilot space continuously? For some people, life may begin to pass them by. Missed opportunities can happen when we are disconnected from our surroundings or the people around us. It may begin to feel like life is happening to us rather than us intentionally living our life. Razzetti (2018) highlights some signs of being on auto-pilot mode which can include having a predictable or repetitive routine that leaves little room for flexibility, having a higher emphasis on pleasing others rather than tuning in to your own needs or desires, finding yourself constantly going/moving without a moment to reflect on how you’re doing, feeling as if time is passing by quickly, or feeling as if you’re missing out on things in your life.

Practicing One-Mindfully

The one-mindfully skill is allowing yourself to become focused on the present, without distractions, and to engage in one thing at a time. As Marsha Linehan (2015) puts it: “When you’re eating, eat. When you’re walking, walk. When you’re worrying, worry. When you’re planning, plan. When you’re remembering, remember”. Have you ever noticed how different your food tastes when you take a moment to do nothing but eat? To enjoy the flavors and textures, instead of scarfing down your food as you flip through tv stations or text your friend or scroll through your instagram? To do something one-mindfully gives yourself the opportunity to become more connected with your mind and body. You might become more aware of how something (or someone) makes you feel emotional, or see how your body responds to a situation when you’re without distractions. I used to think I didn’t like watching movies. It wasn’t until I became honest with myself that the reason why I didn’t like movies was because it required too much time and energy from me because if I wanted to really understand the plot, then I would have to put down my distractions. Now, when I let myself one-mindfully watch a movie, I am aware that I actually really enjoy movies and have been missing out for so long! Here are some small ways to practice this one-mindfully skill:

-Awareness while doing the dishes. Focus on one dish at a time and engage in the task consciously until each dish is done to completion. Consider following your breath to keep you focused if your mind wanders. Engage in the task as if it’s the only thing you need to be worried about (Linehan, 2015).

Awareness while cleaning. Divide your work into stages and do one room at a time. Give yourself enough time for each room. Operate slowly and thoroughly. Focus your attention fully on each task within each room. Notice how you feel when you see the room completed. Notice every movement of your hand as you clean something, pick up or put down an object, or reach for things. Bring your attention back to your breath and movements if your mind wanders (Linehan, 2015).


Awareness while stretching or doing yin-yoga: Notice the tension in your body during each pose. Allow yourself to breathe deeply as you hold your pose for 2-5 minutes. Pay close attention to your body as you notice your fascia releasing and finding yourself able to sink into the pose deeper the longer you hold. Bring yourself back to your breath if you find your mind wandering. Notice thoughts or emotions that release as you stretch your body.

As simple as the one-mindfully skill sounds, it can absolutely be a task to master. Please treat yourself kindly and non-judgmentally as you begin your practice. Notice the temptation of your mind wanting to wander. Let yourself be curious about why one-mindfully is so challenging. Give yourself small opportunities to practice (3-5 minutes at a time). And give these moments an opportunity to learn more about yourself!

-Katie K LMHC, SUDP

References:

Hamzelou, J. (2017, October 23). Your Autopilot mode is real - now we know how the brain does it. Retrieved from: https://www.newscientist.com/article/2151137-your-autopilot-mode-is-real-now-we-know-how-the-brain-does-it/

Linehan, M. M. (2015). DBT (R) skills training handouts and worksheets, second edition (2nd ed.). Guilford Publications.

Razzzetti, G. (2018, November 1). How to Stop Living Life on Autopilot. Retrieved from https://www.psychologytoday.com/us/blog/the-adaptive-mind/201811/how-stop-living-life-autopilot