The concept of mindfulness practices can help people to increase their ability to regulate emotions, decrease stress, anxiety, and yes depression to a great extent too. Also, it can help focus, concentrate, and develop full attention.
Besides, it also helps observe our thoughts, actions, and feelings without any concrete judgment.
According to thousands of years of history, tradition, and culture, most Buddhists meditate to understand themselves and their connections to all human beings.
By doing so, they hope to be released from suffering and ultimately gain salvation and enlightenment for a happy life.
Also, you may have heard that mindfulness is the ability to be fully present at the moment. And, can have numerous benefits everything from decreased stress, anxiety, and sadness to better levels of focus, concentration, and happiness says general mindfulness research and studies.
Understanding the Concept of Mindfulness:
Let’s understand what exactly is mindfulness? And, how can you recognize it and reap its various benefits? Also, mindfulness meditation practice is one way to truly experience the current moment. and integrate that knowledge/awareness into your everyday life.
Once you integrate the concept of mindfulness successfully, it will help you achieve immense satisfaction. Also, recent studies show up to date mindfulness and that it affects many aspects of our psychological well-being improving our mood, increasing positive emotions, and decreasing our anxiety, emotional reactivity, and above all job burnout.
Also, taken together, the studies suggest that mindfulness may impact our hearts, brains, immune systems.
Ways to Practice Mindfulness in Daily Life
Mindfulness practice leads to increase in regional brain gray matter density, Let’s see what the ways to practice mindfulness in daily life are;
- Walk very mindfully.
- Observe your breathing.
- Connect with your senses.
- Pause between any given action.
- Listen wholeheartedly.
- Get involved in the flow of life and do things you love…
- Meditate daily.
- Accept the reality around you.
- Develop extreme confidence.
Benefits of Mindfulness
So, let’s understand the benefits of mindfulness and see how people get better benefits, it’s better to reap benefits at an earlier stage.
- Get better adequate sleep (around 8 hours of sleep).
- Make progress toward your weight-loss goals.
- Lower your stress levels.
- Decrease loneliness and anxiety in seniors.
- Banish temporary negative feelings.
- Improve attention.
- Manage chronic pain.
- Help prevent depression relapse.
Decreased Stress and Anxiety
Mindfulness can also help reduce and alleviate stress by improving emotion regulation, leading to a better mood and of course better ability to handle stress and anxiety. When you induce a state of relaxation the feet of mindfulness is achieved easily.
This can be achieved easily through mindfulness, another kind of meditation, or other activities; you can reap the benefits, including:
- Higher brain functioning
- Increased immune function
- Lowered blood pressure
- Lowered heart rate
- Increased awareness
- Increased attention and focus
- The clarity in thinking and perception will be increased
- Lowered anxiety levels
- Experience of feeling connected.
- Decreased Emotional activity:
- More cognitive Flexibility.
- More attention and concentration
Basically, the mindfulness concept is a practice and art of paying attention in the present moment and understanding it with absolute non-judgment. Over the last 30 years, this practice has been thoroughly examined and successfully used in hospitals, companies, businesses, education, and the military.
Those who learn the varied techniques and concept of mindfulness often say they feel less stress and are able to think clearer and much precise manner. Availing these benefits can be as simple as closing your eyes and being quite for a few minutes every day. Indeed this is a practice that is so easy, simple and anyone can follow it.
No doubt, mindfulness can be described as the practice of paying attention in the present time and doing it intentionally and that too with non-judgment. Mindful meditation practices refer to the measured acts of balancing attention through the observation of thoughts, emotions, and body states.
What Doctors’ Say?
Mindfulness doctors accept the kind of practice that can offer challenges and demands. It requires consistency because its effects can be better felt over time, and discipline to train the wandering mind to keep coming back to the present, without judgment.
Despite the rising acceptance of mindfulness, many people still think the practice involves emptying their minds, taking mini-naps, or going into trances. Most starters often fall asleep, feel uneasy, struggle with difficult thoughts or emotions, and become bored or distracted. Adepts suggest practicing the process in a group trainer.
Typical Mindfulness Activities Include Many Things
Mainly, the mindful non-judgmental awareness of breath, body, feelings, emotions, and/or thoughts (Sitting meditation practice or throughout the day). Mindful walking after meditation, mindful eating, mindful body- scan in a sitting or lying down position, and listening with non-judgment.
Here’s the thing that many people find doubtful about the concept of mindfulness, it’s not a temporary state of mind that is present during meditation and then vanishes for the rest of the day.
Basically, mindfulness is a way of living a lifestyle in which when we remember, we are able to step back as in leave our past and be able to live in the present situation without any guilt or happiness.
Difference Between Mindfulness and Meditation
Initially, mindfulness doesn’t eradicate stress, anxiety, or other difficulties, instead, by becoming aware of unpleasant thoughts, ideas, and emotions that arise because of challenging circumstances and situations. One must have a better choice on how to handle the current moment and have a better chance of reacting calmly and empathetically whenever faced with stress, unhappiness, or any kind of challenges.
Of course, practicing mindfulness does not mean, we never get upset or furious but it permits us to be more thoughtful in how we want to respond, whether that’s calmly and empathetically or perhaps, occasionally with very measured annoyance.
Let’s Understand Mindfulness Meditation Works?
Mindfulness meditation doesn’t only change our viewpoint, behavior, and perspective, it actually can change the shape and our brain and personality. Mainly neuroimaging meditation studies found that 15 minute mindfulness meditation also changes our brains, rewiring them towards more positive thoughts and emotions.
For beginners, meditation allows us to move from high-frequency brain waves to a lower frequency, which activates and potentially even more importantly, deactivates certain areas of the brain.
Mindfulness meditation can very easily change the shape of the brain as well, a process which is called neuroplasticity. Besides, the research shows that gray matter. The area of the brain responsible for emotional regulation, planning, and problem-solving as well as the cortical thickness, which is responsible for learning and memory both increase only with regular meditation and breathing exercises.
With time, however, regularly practicing mindfulness helps us develop the ability to be present throughout the day rather every day. Indeed, it’s crucial to understand that mindfulness is all about being positive, lively, energetic, and cheerful in life.
Practicing Mindfulness An Introduction to Meditation
It can be a terrible way to handle stress and promote humanity, target, empathy, patience, energy, and finally happiness. If you are just starting a practice, a guided mindful meditation, led by a trainer in person, or through an app, it might be a better way to begin.
Having a known and trusted, experienced trainer guides you through the common steps can be key to getting the best out of the experience. More mindful meditations follow a similar format- the trainer defines how the mind engages during meditation. And, endure you through an exact meditation technique, and suggests how to combine this technique into your day to day life.
Though there are numerous mindfulness techniques that are each rooted in a different tradition and with a unique focus most have one thing in common: They’re aimed at cultivating two essential components, calmness, serenity, and great clarity. This is with the intention to remain focused and hone a natural quality of awareness.
Techniques of Meditation
There are many meditation techniques out there for you to give a try. Let’s touch upon a few examples below.
1. Focus on your breath
One of the most common forms of meditation is to start monitoring your breath. Sit in a calm place and focus on how you take in every breath and how you breathe out. Focus all our attention to just this process. It’s natural that your attention may wander in between, but try to get it back to your breathing when it does so.
2. Full Body Scan
A full-body scan is another common form of meditation. It has its routes to the ancient Yoga techniques. For this mindfulness technique, start scanning your body from head to toe, part by part. Feel each and every part of your body one by one. Feel their presence, be aware of any discomfort you feel that could be signs of stress, try to use the power of your mind to tell your body it is healing.
3. Making a Note
Making ‘notes’ is not something new. We do that in our day to day activities. How do we use them in meditation? Just make a note of what distracts you, or how you feel when your concentration is broken during a meditation session. This goes a long way to create awareness about your thoughts and habits.
What could be better than practicing a form of meditation which not only gives you the benefits of having peace of mind but also gives you a chance to reflect upon your own actions and see where you could improve or do better? Also, reflecting does not have to be only about what you could do better, it could also focus on what excellent things you have done, or what makes you happy? Or how grateful you are for the abundant blessings of life.
Let’s Hear Personal Experience on Mindfulness
It is worth noting that mindfulness is like doing meditation but in a more interesting manner.
So, we’re told to close our eyes and think about our bodies in relation to the chair, the floor, the room, the universe, the sky.
It’s an art of how the body’s each limb touches the arms, the back, the legs of the seat while breathing very slowly. Also, but there’s one small catch too in which many people say that they are unable to breathe freely too.
No matter how fast, slow, deep, or shallow the breaths are, it feels as though my lungs are sealed. Also, my instincts tell me to run, but I can’t move my arms or legs.
I feel a rising panic, anxiety, and worry that I might pass out my mind racing. Then we’re told to open our eyes and the hidden feeling dissipates. When you look around, no one else appears to have felt that they were facing imminent death. This is the magic of the mindfulness concept