Mindfulness is paying full attention to what is going in the present situation, irrespective of getting back to the past or thinking about the future. When you do so, you feel more relaxed both mentally and physically.
Spending too much time planning, problem-solving, daydreaming, or thinking negative can be draining. It can also make you more likely to experience stress, anxiety and symptoms of depression. Practicing mindfulness can help you direct your attention away from this kind of thinking and engage with the world around you.
It helps you to lose the “if only” or “what if” and to focus on what you are currently involved in – the present.
It is about not being over-reactive, overwhelmed or judgmental: not looking at the pros or cons or what experience you will get from the present situation.
Simple ways in which mindfulness can be practiced
- Pay attention: Experience your surroundings & environment with all your senses — touch, sound, sight, smell, and taste. For example, when you eat your favorite food, take the time to smell, taste, and truly enjoy it.
- Live in the moment: Try to intentionally bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures.
- Accept yourself: Be your own favorite. Treat yourself the way you would treat a good friend.
- Focus on your breathing: When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.
Mindfulness can be practiced in both ways
- Sitting Meditation: Sit comfortably with your back straight, feet flat on the floor, and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath.
- Walking meditation: Find a quiet place, and begin to walk slowly. Focus on the experience of walking, being aware of the sensations of standing and the subtle movements that keep your balance. When you reach the end of your path, turn and continue walking, maintaining awareness of your sensations.
Practice mindfulness daily so that after some months it becomes a habit.
Benefits of Mindfulness
Mindfulness has several benefits:
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- Reduced stress: By being in the present, your stress gets reduced by not trying to control situations that are not in your control, past or future
- Increased focus: Your mind is completely focused to the current situation.
- Enhanced performance: Your body will learn how to relax in stressful situations, building self-confidence and ultimately achieving a more positive mindset.
- Improved memory: Reduced stress levels have a direct impact on memory functionality.
- Overall happiness: Each time when you focus on just the present, your mind feels relaxed and light, thus contributing to happiness and calmness.
- Self-awareness: Being aware of what you are experiencing through your senses, your thoughts, or your state of mind. For example, when you eat food, even if you wish to eat more you limit yourself because you feel you should not be eating anymore.
Some medical benefits of mindfulness are:
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- Improving cognitive ability
- Slowing brain aging
- Reducing stress, anxiety, and depression symptoms
- Increasing a sense of well-being
- Helping with pain management
- Improving quality of life for those living with chronic conditions
