You may have heard, read or even watched a video regarding the practice of mindfulness – and how it amazingly led to a better self, but do we really know the everything about it?
The Meaning of ‘Mindfulness’
Mindfulness was practiced by our ancestors even before it became popular. Various religions and traditions in the different parts of the world were unknowingly doing this concept of Mindfulness. The most recognized of which is from the perspective of Buddhism and Hindu. These two were the inspiration to the yoga, meditation and other activities that we practice today.
According to the American Psychological Association (2012), it is “a moment-to-moment awareness of one’s experience without judgement. In this sense, mindfulness is a state and not a trait.” It focuses on a person’s experience on thoughts, feelings and bodily sensations that makes a person become more aware of the present by giving more attention to oneself. This newfound self-awareness helps us get to know our inner self more and be somehow be at peace.
Mindfulness is a pause button in our chaotic lives. It helps suspend our judgement about the world and focus our energy in discovering the wonders of the mind.
Goal of Mindfulness
During a state of mindfulness, the body and mind to be in full alert while in a focused relaxation. The goal of it is to divert all the attention to the sensations of the body and also frees the mind from unpleasant thoughts. It clears away the biases that the world and the person have. Aside from this, Mindfulness also stimulates the emotional, mental and physical process in the body.
Things to know about Mindfulness
Mindfulness is not new. Our ancestors were practicing it already even before it was introduced. You may not have noticed that you’ve been practicing mindfulness every day in your life. A simple silence a minute a day helps you relax and clear your mind. This is, in a way, a practice of mindfulness. By doing this you are relaxing your mind, heightening your senses and your state of mind.
Mindfulness is not only in the mind. Aside from being a mind concept, Mindfulness can be incorporated in your daily activities too. Mindfulness can be done during yoga practice and meditations on your free time. Spare a minute or two and keeps your day going.
Mindfulness is versatile. Everyone can practice mindfulness. No matter what job you have it can always find a way to be involved in your life. Its versatility makes it accessible to everyone who wants to learn even with little much time in their hands. In between breaks at work, you can close your eyes and spend some time to clear your mind.
Mindfulness has numerous benefits. Numerous studies and researches have agreed that practicing mindfulness is helpful in maintaining a person’s physical and mental well-being. It even boosts the immune system and lessens the chances of a person from acquiring infection. Mindfulness is a cheap trick that improves your health without making you spend your money.
Mindfulness helps build relationships. It improves our communication with other people and helps understand them more. The practice of mindfulness shifts the negative behaviors that affects your relationships to a more positive one. This lessens the possible conflicts and even helps build a deeper relationship with other people.
Mindfulness has a great role in the field of psychology. Mindfulness is not only a concept nor a state of being more aware of oneself. It can also be integrated to treatments and it has proven its efficiency in treating patients.
Last but not the least, mindfulness has a big impact on a person’s mental health. It has different ways of improving mental health: Mindfulness-based therapies and intervention and everyday practice of mindfulness was proven to be effective a person’s mental health. Mindfulness-based therapies and intervention, mindfulness is incorporated in activities to somehow decrease a patient’s symptoms or prevent a relapse from occurring.
A Minute of Mindfulness
- Seat. You can choose whatever chair you want. If you want to be more comfortable, look for a chair that is stable, study with a good back support and cushion. This will make you more comfortable during the meditation.
- Minimize distractions. Make sure that your room is well-lighted, with good ventilation and as much as possible, with minimal noise. This will decrease stimulus that can make your mind wander while meditating.
- Straighten your back. A straight back is important for your head and shoulders to relax comfortable and not be strained. Aside from that, straightening your back also keeps the natural curvature of your spine and maintains your good body posture.
- Let your upper arms rest on your legs. Make it parallel to your upper body.This lessens the stiffness of your upper body and helps loose the muscles.
- Watch out for your legs. Don’t let your legs dangle a lot if you are sitting down on a chair. Make sure that your feet are flat on the ground. When sitting on the floor, cross your legs.
- Close your eyes. You or may not do this but if makes you focus more then you may do so.
- Relax. Relax your body and mind and put all of your attention to the sensations in your body.
- Breathe in, breathe out. Proper breathing during meditation is important as it is one of the ways to help you focus better. Draw your attention on your body as you inhale, feel the air coming through your nose and while exhaling, through your mouth.
- Set yourself free. Try to live in the moment by accepting and discerning attention to you what you are doing. This is the best part of meditation as it detaches yourself from the worries of the world and bring you to your own where you can relax and be yourself more.
- Slowly open your eyes. Once you are done with your meditation, slowly open your eyes. Feel the changes on your emotions and your body. Take a moment to notice the minimal sounds that you hear around you. Do this every day and you will notice that you are much happier and calm than ever.
References:
https://blogs.psychcentral.com/mindfulness/
https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness