Mindfulness is a type of meditation in which awareness, without interpretation and judgment, is focused on what you are experiencing in the present moment. The practice of mindfulness includes breathing techniques, guided imagery, and other exercises to calm the body and mind, helping to reduce stress.
Mindfulness is a way of being aware and focusing on oneself, the body, and life. Today’s view of mindfulness differs from the meditation practices of the past, where individuals would focus and meditate in the heart of nature. Mindfulness can be integrated into all stages of life and applied to daily activities.
In mindfulness, the effort is to direct one’s attention to the present moment, to the here and now, avoiding distractions. The importance of this lies in the fact that if you lose the present moment and do not make the best use of it, you are effectively losing your future as well. Regarding the future, only predictions and necessary preparations can be made, and then we wait for time, learning from the past. However, the only true asset a person has is the present moment.
In mindfulness techniques, the goal is to make the present moment as constructive as possible, leading to a better future. When it becomes part of the past, it should not lead to worry or harm. The more you plan and move through the present time accurately, over time it will turn into an acceptable past.
Mindfulness Techniques
If you find yourself overwhelmed with multiple concerns during the day and feel impatient for any reason, take a few minutes to focus and think about simple things like your breathing. Focus on your inhale and exhale to help control your anxiety and stress, as anxiety and stress can significantly affect the respiratory system. In this technique, you must focus solely on your breath and not think about anything else.
Never escape from reality. Don’t avoid anything that comes to your mind. Let everything come and go in your mind without holding onto it or making judgments about it.
When a person is awake, beta waves are active in the brain. Now, imagine you are in a garden where a cool breeze is gently brushing your skin and the sound of the wind rustling the leaves is heard. If you visualize this well, your brain waves will shift from beta waves to alpha waves. In this state, your brain becomes more efficient. Try to practice this exercise for 20 minutes each day to reach the highest level of brain efficiency.
Suggested article: Distress and Eustress
Pay attention. In a busy world, it is difficult to slow down and focus on various matters. Try to use all of your senses—touch, hearing, sight, smell, and taste—to experience your surroundings. For instance, when eating your favorite food, take time to smell, taste, and enjoy it.
Live in the moment. Try to give purposeful attention to everything you do, and find joy in the simple pleasures.
Accept yourself. Treat yourself the way you would treat a good friend.
Focus on your breath. When you have negative thoughts, try sitting down, taking a deep breath, and closing your eyes. As your breath moves in and out of your body, focus on it. Even sitting for a minute and breathing can be helpful.
Structured Mindfulness Techniques
You can also try more structured mindfulness exercises, such as:
- Body Scan Meditation: Lie down on your back, stretch your legs out, and place your arms by your sides with your palms facing up. Gently and intentionally bring your attention to each part of your body, starting from your head down to your feet. Be aware of any sensations, emotions, or thoughts related to each part of your body.
- Seated Meditation: Sit comfortably, keep your back straight, and place your feet on the floor with your hands resting on your lap. Breathe in through your nose, and focus on the movement of your breath as it enters and exits 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 space about 10 to 20 meters long and begin walking slowly. Focus on the experience of walking, being aware of standing and the subtle movements that maintain your balance. When you reach the end of your path, turn around and continue walking while maintaining awareness of your sensations.
One of the benefits of mindfulness is that there is no concept of success or failure in mindfulness practices, because in these techniques, the goal is for you to come to terms with what is within your mind and self, to see and hear yourself, and make peace with yourself without judgment. In the beginning, by practicing these techniques, allow negative, stressful, and anxiety-inducing thoughts to enter your mind and occupy a space. In this state, you are not fighting or struggling with them.
You can use this technique in any situation, such as while driving, eating, walking, etc. For example, when eating, focus not just on the purpose of food for nourishment, but also on its texture, aroma, appearance, taste, and so on, and concentrate on the different elements. Over time, you will notice the effects this practice has on yourself.Top of Form
Suggested article: anxiety disorders
Benefits of Mindfulness
The goal of mindfulness is attention and focus. When you reach the stage of attention and focus through mindfulness techniques, you are essentially giving your mind a certain order, setting aside distractions so that your energy is used optimally. When the brain focuses its attention and concentration on essential matters with a specific plan, it makes the most of the moments in life.
When the brain works in an organized manner, your memory improves, your ability to learn increases, your reasoning and inference skills grow, and your enjoyment of life is enhanced.
After practicing mindfulness techniques, your ability to understand and empathize increases, your emotions tend to normalize, and this brings about a sense of calm. In mindfulness techniques, individuals are taught to focus inward while performing everyday tasks.