We all know that physical exercise is good for our health, but our minds can benefit from exercise too. This is where mindfulness come in.
Mindfulness is the awareness we gain when we pay attention to our feelings and emotions, or toward our immediate environment.
Mindfulness is about changing our mindset.
As we redirect our attention inward, we notice our negative habits. Like making snap judgements, criticizing ourselves, or seeking to control everything around us. By giving ourselves the gift of awareness, mindfulness helps us change these habits, and encourages us to be more open-minded, more accepting, and more receptive to the ever-changing world now we live in.
Practicing mindfulness helps you to stop dwelling on the past, or mentally racing ahead to the future.
Practice #1: Mindful Breathing; you can do this anytime, anywhere. Make it your “go-to” exercise when you feel your mind wandering, or when everyday life throws a curveball at you and you need to calm down quickly. Just stop whatever you’re doing and redirect your focus to your breath; notice the feeling in your nose as you draw in air, to the sensation in your chest as it rises with your breath, and then falls again.
Practice #2: The Body Scan; pay attention to the sensations in your body. Start by focusing on your feet, and slowly more your focus up your body, ending with the crown of your head. Is there any part of you aching, tingling, feeling hot or cold? By taking notice of these physical sensations, you’ll also become aware of any emotions you are experiencing.
For example, if your stomach is clenched, it most likely means you are experiencing worry or fear. When you get insight into your emotions, you can use this heightened awareness to make more meaningful choices — choices that bring you closer to the life you actually want to live, and the kind of person you want to be.
Practice #3: Loving-Kindness Meditation; Try this exercise, focus on someone you know and hold them in your mind. Imagine that this person is wishing you well. Next imagine yourself returning their warm, loving wishes. Silently wish them happiness, peace, and love. Finish the exercise by wishing these good things for yourself as well. Research has shown that loving-kindness meditation increases our compassion for both ourselves and others.
Final Practice: STOP; this is especially helpful in high stress situations. You guessed it, it is an acronym.
The S stands for stop, because the first step in any high stress situation should be to just pause and recognize that your emotions need some space.
The T is for take a breath, as this will help you calm down and call your attention back to the present moment.
The O is for observe your direct experience. Take a few seconds to examine how you are feeling, by noticing the sensations in your body, your emotions, and your thoughts.
The P stands for proceed with kindness. In the midst of this difficult moment, think about how you can be kind to yourself. This can be as simple as calling a friend or just going for a walk.
You can have a mindful morning by practicing gratitude and meditation.
By the time your feet hit the floor in the morning, you probably already have your game face on, mentally strategizing for success. Sound familiar? There’s a better way.
If you really want to boost your productivity during the day, try to focus your first morning thoughts on gratitude. Take a few moments while you’re still lying in bed and think of all the things, you’re grateful for. This could be as simple as the fact that you are still alive and have lived to see another day.
Mindfulness helps you become a better communicator.
When you listen mindfully, you focus all your attention on what’s being said to you. When we’re talking to other people, it can be easy to hear only what we expect to hear, not what is actually being said.
Mindful listening means being open and receptive instead of relying on your own assumptions.
Believe it or not, there is such a thing a mindful emailing! The next time you receive an upsetting email from a client or coworker, take a pause before responding and use this time nurture a sense of compassion for the email sender. Remember that, just like you, they also have needs, worries, and hopes for the future. Try to put yourself in their shoes and ask yourself what they might need from you right now. Once you’re in a kinder mindset, reply to their email in a spirit of openness and collaboration. Before you hit “send”, consider everything you have to gain just by being nice.
Writing kinder emails might not seem like much, but it can have a great impact on your clientele as well as your workplace.
Your leisure time is precious. Do not waste it.
Do you get the most out of your weekends? Most of us often waste our time off sitting on the couch and surfing the internet from our phones. Rather then seizing the day, we’re letting it slip away.
Seizing the day does not have to be complicated or expensive. It can be as simple as switching off the TV and going for a mindful walk. This involves focusing your attention on the simple act of walking. With each step, notice the stability of the ground as your feet contact it. Notice your surroundings and appreciate them. Try not to think about the things you have to do when you get home or go back to work.
A mindful walk in nature is even better for your well-being and for your brain. Studies have found that, when you go for a walk in nature, a region of your brain called the prefrontal cortex, which is involved in planning and decision making, is less active. Walking through woodland lowers your blood pressure and reduces your levels of cortisol, the so-called “stress hormone”.
A mindful walk in nature is even better for your well-being and for your brain. Studies have found that, when you go for a walk in nature, a region of your brain called the prefrontal cortex, which is involved in planning and decision making, is less active. Walking through woodland lowers your blood pressure and reduces your levels of cortisol, the so-called “stress hormone”.
Children love it when adults share in their sense of awe and wonder of the natural world. So, if you have got a little person in your life, make plans to spend your next weekend together, enjoying the trees, the sky, and the sun on your faces.
Simple mindful practices can help you focus on the present and appreciate the fleeting moments of intimacy, joy, and serenity that only exist in the here-and-now.
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