Take a minute to stop everything you are doing and focus on your breath. Are you able to stay still and focus on your breath? Can you tune everything out?
As simple as this activity sounds, most people will find it
challenging to calm their minds for more than just a few seconds. Psychologists
and physicians have turned to a practice called mindfulness which has helped
people become calmer, more centered, and in turn, less stressed. Dr. Jon
Kabat-Zinn (1991) explains mindfulness as ‘paying attention in a particular
way; on purpose, in the present moment, and nonjudgmentally.’
Mindfulness
·
Mindfulness is one of the techniques in meditation, among
others and can be performed in a formal or informal way
·
Mindfulness can be practiced anywhere and anytime as it
requires the person to be completely aware and engaged in the here and now
·
Mindfulness can be practiced informally by engaging in daily
activities with the intention of being mindful - for example, mindful eating,
mindful conversations, mindful walking.
Research shows that meditation has proven beneficial for
people to be mindful in their daily lives and activities. Although having
significant differences, mindfulness and meditation can be woven together and
incorporated into our daily lives.
How to be More Mindful
·
Be consciously present.
·
Use short mindful exercises- mindful breathing,
concentration, walking mediation.
·
Practice mindful eating.
·
Sleep mindfully.
·
Being mindful in interactions.
·
Engage in activities mindfully.
· Pause throughout the day- awareness of your body, releasing tension,
Benefits
of Mindfulness
According
to the American Psychological Association, mindfulness is known to have certain
empirically supported benefits-
Psychological-benefits
●
Increased awareness of one’s mind
●
Significantly reduced
stress, anxiety, and negative-emotions
●
Increased mental-flexibility and focus
●
Decreased emotional-reactivity
Physiological-benefits
●
Lowered blood-pressure
●
Lowered levels of blood cortisol (a major stress hormone)
●
Enhanced immune system functioning
●
Greater resistance to stress-related illnesses such as heart
disease
Being mindful is an important tool
to enhance our well-being. An understanding that it can be practiced anywhere
and in an informal environment is an added advantage. Keeping this in mind
remember to be mindful the next time you feel uncomfortable, stressed, or simply
when you want to check in with yourself.
References
Decosta, H. (2020, August 19). Mindfulness and Meditation: Understanding
the Difference. Mindfulness Exercises. https://mindfulnessexercises.com/mindfulness-and-meditation-understanding-the-difference/
Naik, P., Harris, V., & Forthun,
L. (2013). Mindfulness: An Introduction. EDIS,
2013(8). https://doi.org/10.32473/edis-fy1381-2013
Schultz, J. (2020, July 24). 5 Differences Between Mindfulness and
Meditation. PositivePsychology.com. https://positivepsychology.com/differences-between-mindfulness-meditation/
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