16/05/2024
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Do you ever feel like you're moving through your days on autopilot? Are you always thinking ahead to all the chores that need to be done around the farm, instead of focusing on what you're doing at the moment? Do you frequently react strongly to other people or situations instead of thoughtfully responding?
These common experiences indicate a lack of awareness, or mindfulness, in your day-to-day life.
Farming requires a lot of planning and thinking ahead. It involves factors that are out of your control, such as unpredictable weather conditions or changes in the market. These stressors can be difficult to cope with and can take a substantial toll on your mental health.
Mindfulness is a beneficial practice for everyone, but it can be especially useful for farmers or those who live in rural areas. Focussed Farmers investigated the effects of mindfulness on farmersโ mental health in 2022. They found that farmers who participated in their mindfulness course for eight to 20 weeks had significantly lower stress levels (20% reduction), an improved state of mind, and even increased self-discipline.
Researchers and doctors define mindfulness as the state of being fully aware and accepting of the present moment, as well as aware of your own thoughts, feelings, sensations and surrounding environment. To be mindful means you notice these thoughts, feelings and sensations without judging themโyou accept what you notice without necessarily labelling them "good" or "bad".
One of the first components of mindfulness is learning to notice when you are not being present, when you are being emotionally reactive or when you are worrying about the past or future. By noticing your lack of awareness, you are, in a sense, becoming more aware in that exact moment.
Any farmer can practice mindfulness and learn how to experience it more often in their daily lives. Here are five simple ways to get started:
1- Begin with mindful eating. Sit down while you eat, and remove all distractions such as phones, televisions and profit/loss spreadsheets. Eat slowly. With each bite, pay attention to the tastes, textures and sensations you experience. Mindful eating is a great way to practice mindfulness. It can help you really enjoy your food and may even help you lose weight.
2- Become aware of your breath. A great time to do this is when you first get into your truck or tractor, before driving off. You can also bring awareness to your breath whenever you feel strong negative or positive emotions. Observe where you feel your breath the most: at your nostrils, in your chest, in your belly or somewhere else. Don't judge what is going on around or inside you. Simply notice how your breath feels for brief moments throughout the day.
3- While washing your hands, give your full attention to the sensations: the temperature of the water, the sound of the faucet, the smell of the soap and so on. Be curious about the sensations you experience during this or any other everyday task, whether that's washing equipment, tending to animals or checking inventory.
4- Work with a health care provider, such as a psychologist or other mental health counsellor, who can introduce you to more mindfulness-based exercises.
5- Explore meditation. If you're new to meditating, consider downloading an app or listening to a guided meditation on YouTube. There are many types of meditation practices available, including meditations performed while sitting, lying down or walking. It's great to try different types of meditation until you find a practice well-suited to your preferences.
Mindfulness is a simple yet effective strategy to add to your tool belt. The more you practice it, the easier it will become. There's no need to become a mindfulness master in order to enjoy the various health benefits this practice offers. Even a few "mini-moments" of mindfulness throughout the day can make a positive difference. Try to implement it into your daily routine for the best results!
