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
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.
A 2014 study said that many people would rather apply electroshocks to themselves than be alone with their thoughts. Another study showed that most people find it hard to focus on the present and that the mind’s wandering can lead to stress and even suffering.
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 recommend practicing the process in a group with an instructor.
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 8 weeks of 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.
It can decrease neurological connections to the medial prefrontal cortex, or the “me center,” diminishing traits such as fear, stress, and anxiety. Successively, meditation can also create a new track to the parts of the brain accountable for traits like concentrating and decision-making.
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.
Alternatively, the amygdala, which regulates how we feel stress, fear, and anxiety, decreases in size. Meditation is the practicing ground for gaining mindfulness. At first, we meditate to become familiar with the here and now for a limited period of time.
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 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 trusted, experienced teacher guide you through the basic steps can be key to getting the most out of the experience. More guided mindful meditations chase a related format- the coach define how the mind performs during meditation. And, undergoes you through an appropriate meditation technique, and advises how to consolidate 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
1. Improved Attention
This is one of the most common forms of meditation. This technique uses the breath to anchor the mind and maintain awareness. Also, focus your attention on the breath specifically the rise and fall of the chest. And, return to the breath whenever you get distracted or notice your mind starting to wander.
2. Full Body Scan
This mindfulness technique, which uses meditation to connect with the human body. It involves scanning the entire body from head to toe and being aware of any kind of discomfort, sensations, pain, aches, or uneasiness that exist which could be indicators of stress and anxiety.
3. Making a Note
This is a mindfulness technique in which you “note” a particular thought or feeling when you become distracted while doing meditation. The practice of noting helps to create space and learn more about our habits, tendencies, and conditioning.
4. Improved overall health
Beyond the many mental health benefits of mindfulness, it can otherwise improve your general health. For instance, research on how the two facets of mindfulness cause health behaviors. The research found that training mindfulness can boost or increase numerous behaviors associated with health. For instance, taking routine health check-ups. Also, being physically active, using seat belts, and avoiding nicotine, caffeine, and alcohol.
Yet another study on mindfulness showed that mindfulness is related to improved cardiovascular health through a lower incidence of smoking, more physical activity, and a healthier body mass index.
Additionally, mindfulness has been positively linked with lower blood pressure, especially when the practitioner is skilled in non- judging and non- reactivity.
Lastly, in a study on the impacts of mindfulness on the psychological and physical health of obese or overweight adults, researchers found that mindfulness helped participants lose weight. Improve their eating behaviors and attitudes, and decrease depression, sadness, and anxiety.
Research on Mindfulness
Mindfulness practitioners admit the practice can offer challenges. It requires consistency because its effects can be better felt over time. Discipline to train the wandering mind to keep coming back to the present, without judgment.
A study couple of years ago proved that most people would rather apply electroshocks to themselves than be alone with their wandering thoughts and actions.
Also, another scientific study showed that most people find it very hard to focus on the present. And that the mind’s wandering can lead to stress, anxiety, pain, harassment, and even suffering.
Scientific studies say that eight in 10 Americans experience stress in their daily lives and, have a hard time.
Relaxing their bodies and calming their minds, which puts them at high risk of heart disease, stroke, and other illnesses.
Of the myriad offerings aimed at fighting anxiety, stress, from exercise to yoga to meditation. Mindfulness meditation has become the hottest commodity in the wellness universe. Recently, researchers have been exploring this question with some surprising and excellent results.
While most of the extensive research on mindfulness relied on pilot studies with mainly biased and unbiased measures or limited groups of participants. More recent studies have been using less-biased physiological markers. And randomly controlled experiments to reach the correct answer. Also, taken together, the studies suggest that the concept of mindfulness may impact our hearts, brains, immune systems, and more.
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