Mindfulness
is the quality of being
present
and fully engaged with whatever you’re doing at the moment free from
distraction or judgment and aware of your thoughts and feelings. Mindfulness is appreciating the little things in life. Mindfulness
is being aware that you can always return
in your mind to the present moment by focusing on your breath or your
senses that are in your world right now. Mindfulness involves an attitude of curiosity
and openness. Mindfulness can have
numerous benefits from decreased stress and sadness to increased levels focus and happiness.
“Some
people die at 25, and aren't buried until 75.” (Benjamin
Franklin) Mindfulness doesn’t eliminate stress or other difficulties. By becoming aware of unpleasant thoughts and emotions that arise because of challenging situations, you have more choice in how to handle them in the moment, and a better chance of reacting calmly and empathetically when faced with stress or challenges. Below are eight techniques to use in practicing mindfulness:
Body Scan: This technique,
which uses meditation to connect with the body, involves scanning your body
from head to toe and being aware of any discomfort, sensations, or aches that
exist (which could be indicators of stress and anxiety).
Focused Attention: This is the most
common meditation technique. It uses the breath to anchor the mind and maintain
awareness. 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.
Loving Kindness: Instead of focusing
on the breath, this technique involves focusing on
the image of different people: people you know, people you don’t; people you
like, people you don’t. You direct well-wishes and goodwill first to ourselves,
and then, as a ripple effect, to others, which helps us let go of unhappy
feelings you may be experiencing.
Noting: In this is
mindfulness technique, you note a particular thought or feeling when you become
distracted during meditation. The practice of noting helps to create space and
learn more about our habits, tendencies, and conditioning.
Reflection: For this technique,
ask yourself a question, for example, “What are you most grateful for?” (Note
that asking yourself a question using the second person — you — will discourage
the intellectual mind from trying to answer it rationally.) Be aware of the
feelings, not the thoughts that arise when you focus on the question.
Resting Awareness: Rather than focusing
on the breath or visualization, this technique involves letting the mind rest;
thoughts may enter, but instead of distracting you and pulling you away from
the present moment, they simply leave.
Skillful Compassion: Similar to the loving kindness meditation
technique,
this one involves focusing on a person you know or love and paying attention to
the sensations arising from the heart. It’s aptly named because it’s thought to
be helpful in opening our hearts and minds for the benefit of other people,
which in turn fosters a feeling of happiness in our own mind.
Visualization: This technique uses
visualization to focus on a person or something more abstract, to hold
attention. The idea here is that the familiar image will help create and
maintain a relaxed focus.
“Mindfulness isn't difficult. We
just need to remember to do it.”
(Sharon Salzberg)[i]
[i] Sources used:
·
“3 Definitions of Mindfulness That Might Surprise You”
by Ryan M. Niemiec
·
“What is mindfulness?” by Headspace
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