21 Jun Practicing Mindfulness: Get the Keys and Basic Techniques

With our busy and often stressful lives it is important to our health and our happiness that we try our best to practice mindfulness. Mindfulness is our ability to be fully present and aware of what is happening around us without becoming overwhelmed and anxious (1). This is something that we all do naturally, but sometimes life gets too hectic and we become less aware of our surroundings or we let our surroundings overwhelm us. Studies show that when you practice mindfulness and you train your brain to focus directly on what you’re experiencing and feeling, you are actually physically restructuring your brain! (1)

How Mindfulness Works

Mindfulness can greatly improve all aspects of life and it is something that everyone should try to practice everyday.

1. Improves Mental Health

Mainly it can be used to help relieve or avoid stress, which in turn helps to decrease your risk of the negative mental physical health effects of stress such as illness or anxiety and depression. Improves mental health by treating… (2)

• Depression
• Substance abuse
• Eating disorders
• Anxiety
• OCD

2. Improves Physical Health (2)

It can be used to understand and alleviate your pain. If you become mindful you can restructure the way you think about mental and physical pain which can help you to overcome it. 

• Helps relieve stress
• Treats heart disease
• Lowers blood pressure
• Reduces chronic pain
• Improves sleep

3. Improves well-being 

Mindfulness helps to improve your overall well-being. It helps you to focus on your own life and on others, allowing you to feel more connected.

• Supports positive attitudes
• Helps you to become fully engaged in activities
• Greater capacity to deal with unexpected events
• Focusing on now means less stress about the future

The Keys of Mindfulness

1. Take time for yourself: set aside time to just be with you and your thoughts
2. Live in the moment: pay attention to the present moment rather than letting your mind worry about what has already happened in the past or what is going to happen in the future
3. Do not judge : if you find your mind turning towards judgements just let them pass by and don’t pay any attention to them. Let yourself return to focusing on the present moment
4. Let your mind wander : mindfulness does not mean quieting the mind. It is good to have thoughts emotions while you are being mindful. Just practice recognizing thoughts and letting them pass and then bring yourself back to the moment

Basic Techniques to practice Mindfulness

Meditation

• Sit in a quiet space and focus on your breathing
• Allow your thought to come and then pass by without paying them much attention
• Return your focus back to your breathing

Body Sensations

• Notice the sensations of your body and let them pass
• Practice paying attention to each part of your body from your head to your toes

Senses: notice sounds, tastes, smells, and touches and let them pass

Emotions: allow your emotions to be present without judgement and then let them go

Mindfulness is an effective and easy way to take control of your own life. It empowers you to live in the moment and to focus on yourself without worrying about unnecessary stressors. Mindfulness can benefit anyone at anytime. You will be surprised to see how just a few mindfulness practices can help to improve your day and how you feel inside and out!

References:

1. “Mindfulness”. Mindful. https://www.mindful.org/meditation/mindfulness-getting-started/
2. “Benefits of Mindfulness” Help Guide. https://www.helpguide.org/harvard/benefits-of-mindfulness.htm
3. “An Everyday’s Guide To Being Mindful For Better Sleep And A Balanced Life”. https://www.nestmaven.com/sleep/aids/mindfulness/