During these times of wars, illnesses, crimes, economic turmoil, and all the bad things happening around the world, it can be hard to regulate our worry and stop dwelling on worst-case scenarios.
This is where mindfulness meditation may be most beneficial. What is mindfulness, what are its advantages, and how can we incorporate it into our everyday lives?
Mindfulness: What Does It Mean?
Mindfulness refers to focusing on the current moment without judgement. Our innate human capacity to be completely present without being overreactive or overwhelmed is known as mindfulness. When we practise mindfulness, we return our attention back to the present moment, enabling us to regulate our thoughts rather than the other way around.
Mindfulness is also the polar opposite of spending life on autopilot, which most do without even recognising. How can you know if you're in autopilot mode?
Do you find yourself ticking off task after task without taking a break? Do you often contemplate when doing something as simple as assisting your kid with homework?
If you answered yes, it's time to embrace mindfulness. Pause for a minute. Take note of your child's giggles.
Find Your Peace in the Midst of the Turmoil and Enjoy Benefits Such As:
Improved Emotional Stability
Studies, as well as our experts, suggest that attentive people manage stress better and avoid harmful coping mechanisms. They are aware of their own feelings as well as the emotions of others. Therefore, they approach events calmly and cope effectively with unexpected circumstances, ultimately leading a happy healthy life than those who don’t practice mindfulness.
According to research, those who practise mindfulness better manage anxiety caused by diseases, making it more relevant in our daily lives.
Better Professional Performance
Mindful meditation enables us to concentrate on one task at a time, reducing our tendency to get distracted. It also increases creativity by removing negative thoughts that stifle creative thinking.
Practising mindfulness helps us concentrate on the present and allows for better ideation, clear communication, and active listening —- all of which are valuable qualities to have a perfect work life balance.
Better Interpersonal Relationships
Mindfulness practice helps us create better ways of interacting with others. It teaches us to avoid emotional responses and approach every interaction with empathy and patience – something we could all use right now.
Overall, mindfulness is related to increased regard for people and their feelings, making it simpler for us to change our actions to better our relationships. This is especially true when it comes to having wellbeing at workplace as we start to deal with every situation mindfully.
In the midst of every crisis, lies great opportunity." - Albert Einstein
Here’s How to Get Started With a Mindfulness Practice
Set Your Intention for the Day:
Mornings are ideal for this, but if you can't, choose a time that works best for you throughout the day. Simply take these few steps:
- Sit up straight with your spine relaxed, not stiff.
- Take three slow, deep breaths. Breathe in through your nose and out through your mouth.
- Consider your day's schedule and ask yourself what your purpose is.
- Respond to the question and state your objective, which may include being kinder to yourself, eating well, getting certain tasks done, and so on.
- Check-in with yourself throughout the day to make sure you're on track.
It is important to take frequent breaks while working since sitting continuously can be harmful to your health.
Pay Attention to the Sound:
When you are feeling nervous or upset, focusing your attention on the noises around you may be relaxing and centering practice. You just need to complete the following activities:
- For a minute, sit comfortably with your eyes closed.
- Focus on the sounds around you and identify them. For example, the clock ticking, the fan whirring, and the leaves rustling.
After one minute, take some time to notice how relaxed and present you feel. Do this every day to enhance your general mental health.
Get Some Stretches In:
Need a quick boost when working from home? You may do the following as long as your chair has a back:
- Put your left hand on your right knee.
- Place your right arm on the chair's back.
- Stretch gently.
- Take note of the stretch; after 60 seconds, return your body to its original position.
- Repeat on the opposite side.
Eat Mindfully:
Eat what you really want to eat, and don't rush through your lunch breaks. Take your time enjoying it. Be sure to pay attention to:
- The different textures in your food
- The time and effort put into putting it together
- The explosion of flavours in your mouth
Dive Deep Inside Your Body:
It's easier than it seems. Close your eyes and:
- Take note of any areas of your body where you experience tension; it might manifest as an ache or a tightness.
- Bring your focus to a point in your body where you are not stressed.
- Concentrate on the lack of tension as well as body sensations such as a steady pulse and a relaxed jaw.
- Keep your attention on this for 10 seconds.
- Consider that feeling extending throughout your body for another 10 seconds.
- Return your focus to the initial source of tension in your body.
- Focus on the difference if it feels different.
- Repeat this practice many times, noting where and when the tension has eased so that the sensation might extend to the rest of your body.
Final Thoughts
You don't have to practise every single mindfulness method to feel better and more present. Experiment with various routines and strategies to see what works best for you and your schedule. After that, practise, practise, practise. We're going through a difficult period, but we'll emerge stronger.
Allow yourself to breathe, take a break, and be appreciative of the current moment in the meanwhile – it's the best any of us can do.
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