Mindfulness: start small and build

Mindfulness is a technique that involves being fully present in the moment without any form of judgement or distraction. It is a type of meditation that seeks to cultivate a non-judgmental and accepting approach to experiences, with the goal of increasing awareness and understanding of personal thoughts and emotions. Mindfulness derives from Buddhist philosophy, where it is known as “sati,” and it has also been widely studied and adopted as a prominent approach in Western psychology to manage various mental health issues.

How to Practice Mindfulness

There are various ways to practice mindfulness, ranging from formal meditation practices to more informal techniques that can be incorporated into daily routine. To get started with mindfulness:

1. Find a quiet space where there will be no distractions.
2. Sit comfortably with your legs crossed or in a chair with your feet flat on the ground, keeping your back straight and hands resting on your lap.
3. Close your eyes and focus on the sensation of the air moving in and out of your nostrils while taking a few deep breaths.
4. Observe any thoughts, sounds, sensations, etc. that may arise in your mind without judging or trying to control them, simply recognizing and allowing them to come and go.
5. Focus on breathing, and when your mind wanders, kindly bring it back to your breath.
6. Practice for 5-10 minutes initially, gradually building to longer periods of time with time.

If formal mindfulness practice is challenging, there are other informal mindfulness practices that can be incorporated into daily routine. These practices include mindful breathing, body scanning, mindful eating, mindful walking, and mindful listening.

Benefits of Mindfulness

Mindfulness has numerous benefits for both mental and physical health, such as:

1. Reduced stress levels and symptoms of anxiety and depression by lowering cortisol levels in the body.
2. Improved mental health conditions such as PTSD, anxiety, depression, and other psychological issues.
3. Improved physical health and lowered symptoms of chronic pain, improved sleep quality, and lowered blood pressure.
4. Improved relationships by enhancing communication skills and the ability to empathize with others.
5. Increased cognitive flexibility by developing the ability to adapt to changing situations and think outside the box.

Conclusion

Mindfulness is a powerful technique that offers many benefits for mental and physical health. Starting small and gradually incorporating mindfulness into daily routines is a useful approach. Whether one chooses to practice formal meditation or informal mindfulness practices, the goal is to remain non-judgmental and accepting towards experiences. Increased awareness and understanding of personal thoughts and emotions can enhance the ability to live in the present moment more fully.