Mindfull or Mindful?
“MINDFULNESS”- Inhaling Positivity; Exhaling Negativity
What is mindfulness?
It is the condition of being present in the moment and fully get involved in and paying all of our awareness to what we are doing at the moment.
It’s really hard to slow down and notice things around us in this busy world. We all are so much preoccupied with work and thinking about our work that we forget to fully live and enjoy the moment in which we are.
Try to take time to undergo your surroundings with all your senses- touch, sound, sight, smell, and taste. For example when you eat a favorite food, take up time to smell, taste, and truly enjoy it.
”Live in the Moment” Try to intentionally bring an open and accepting observation to everything that you do. Find joy in simple pleasures. Accept yourself and treat yourself as you would treat a close friend. Don’t be harsh on yourself.
There are many benefits of “Mindfulness”
- It improves well being- Being mindful makes it easier to live in the moment and to find pleasures in things as they take place. People who regularly practice mindfulness have reported that they are less likely to experience worries associated with the future or regrets related to their past. This in turn elevates their sense of well-being.
- It improves the physiological well being-The quality of being mindful gives numerous benefits to our physical health. It helps in relieving a no. of problems such as stress, heart diseases, chronic pain, improves our sleep, and lower down the blood pressure.
- It improves psychological well being- It helps us to stay away from several psychological problems such as anxiety, depression, eating disorders, OCD
- Apart from this mindfulness also helps in improving our concentration levels and attention span.
Mindfulness is not a thing that you can buy through a paycheck or eating with some pills. It a mindset that you must create for yourself daily.
It’s is not a lesson or a course that you can learn in a few months and get a certificate. It’s the ability that that develops over time when we keep practicing it. It’s a habit to cultivate.
So, How can we cultivate mindfulness?
Mindfulness is not that ability that only Zen Buddhists can cultivate by sitting in a lotus flower position by the means of very complicated meditation.
Anyone can cultivate the quality of "mindfulness" by following very simple tricks in their daily routine.
1. Start a mindful morning routine
When waking up in the morning instead of thinking about upcoming events give attention to physical events.
Feel the water on your skin when you shower, smell the shampoo and soap, notice how your brush feels as it smooths your hair, and hear the sound of your toothbrush makes rubbing against your teeth.
2. Exercise to connect with the body
Exercise provides a good opportunity for mindfulness. As we focus on our breathing, form, and movement of the body. If you are running, listen to the pounding sound of your feet. If you are lifting weights then feel the cool metal bar in your hands. Don’t let negative thoughts and distractions slip in.
3. SKETCH A DOODLE
Grab a notepad and a pencil, find a subject, and get sketching. Don’t write this off believing yourself to have no artistic skills. Anyone yes, really, truly anyone can draw. Choosing a subject is simple you can even draw even the coffee mug lying on your desk.
4. A Few Minutes of deep breathing
We breathe constantly but are almost unconscious of this activity. Taking the time to focus on breathing helps individuals find a connection with their bodies.
5. Mindful Decluttering
Dedicate 10-15 minutes to sitting down with just a pen and a pad of paper. Use this time to write down any thoughts that are swirling about in your mind. Writing down your thoughts not only clears up the mind but also may stumble upon some genius ideas that were previously buried.
6. Get lost in the music
Choose a song that you have never heard before and hit play. Avoid letting your mind drift into thoughts related to the song’s genre, artist, or lyrical meaning. Simply listen with attention to the song, following the beats and crescendos while keeping your mind quiet.
Apart from this, there are many proper techniques that you can use to practice mindfulness 2 of them are listed below.
1. Body Scan Meditation
Lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe. Be aware of any sensations, emotions, or thoughts associated with each part of your body.
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.
3. Walking meditation
Find a quiet place 10 to 20 feet in length, 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.
Now let’s take a Mindful Minute
Just close your eyes take 10 deep breaths.
Then open your eyes slowly.
Then Notice what are 5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste.
“The past has already happened, the future is yet to occur, now is what we have”
Learn to be present and enjoy the moment.