Mindfulness is a practice of bringing awareness to the present moment in an attitude of acceptance and non-judgment. One can practice mindfulness through meditation and other practices that we will discuss below. One can intellectually understand mindfulness but its essence lies in experiential understanding. It is not something you can just read about and learn you need to practice it to fully understand it.
What is Mindfulness?
Mindfulness is a state of being v/s a state of doing. It is a mental state attained by focusing one consciousness on the immediate moment, while peacefully conceding and accepting one feelings, thoughts, and bodily sensations. It is very useful as a therapeutic technique. Mindfulness is a clear and single-minded awareness of what is really occurring to us and around us. While practicing mindfulness.
one is aware of themselves and their surroundings at successive moments of perception. The three main elements of mindfulness are awareness, acceptance, and non-judgment. One learns acceptance in a clear and calm mind, of one moment to moment experience without either pursuing it or pushing it away. It begins by being fully present in the here and now and focusing our attention on the present. Mindfulness is all about using the mind, to train the mind to experience the present moment.
Mindful Breathing
This technique can also be practiced while standing as well as while sitting but ideally one should be sitting. The attention is directed to one breath, the process of inhalation and exhalation. One can keep their eyes open or closed, but it is easier to maintain focus if the eyes are closed. One can use this technique anytime but it is ideal when feeling particularly stressed or anxious. Regular practice of mindful breathing can make it easier to do it in stressful conditions. Let us elaborate on it:
- Find a relaxed, comfortable position. Keep your back upright, but not too tight. Hands resting wherever they are comfortable.
- Notice and relax your body. Pay attention to your body shape, its weight.
- Relax and notice your body seated, the connection with the floor or the chair.
- Relax any areas of tightness or tension. Just breathe.
- Feel the natural flow of breath—in, out. You do not need to do anything to your breath.
- After some time your mind may start to wander. It is very natural.
- Simply observe that your mind has wandered and then softly direct your attention back to the breathing.
- Stay here for five to seven minutes. Notice your breath, in silence. Eventually, you will get spent in thoughts, whenever this happens just return to your breath.
- After a few minutes, observe your body again. Let yourself unwind even more intensely and then extend yourself some appreciation for doing the practice.
Benefits of Mindfulness:
- Decreased rumination
- Reduced stress
- Boosts memory
- Increases focus
- Reduced Emotional stress
- Increased cognitive flexibility
- Increased general satisfaction
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