It’s a busy world. Just like me, your one eye is on the family, while the other is on the television as you fold the laundry. You make plans for your weekend after making plans for your day while listening to the radio on the way to work. But while you race to finish chores that are essential, you risk losing touch with the present and failing to notice what you're doing and how you're feeling. Did you take note of how relaxed you felt this morning or the flower blooms on the way to work?
Focusing on the present moment with intention and accepting it without passing judgment is the practice of mindfulness. Your mental and physical health will benefit from practicing mindfulness, and it may even make you happier overall.You can begin experiencing the advantages by using these mindfulness methods.
Increasing your magnitude for mindfulness encourages a variety of attitudes that lead to a fulfilled existence. Being mindful helps you completely engage in activities, enjoy life's pleasures as they happen, and develops a stronger ability to handle negative situations. Many people who practice mindfulness discover that by keeping their attention in the present now, they are less likely to be consumed by anxieties about the future or regrets about the past, are less distracted with worries about achievement and self-esteem, and are better able to develop meaningful connections with others.
The aim of any mindfulness approach is to reach a state of attentive, focused relaxation by consciously paying attention to thoughts and sensations without judgement. There are numerous ways to practice mindfulness. This enables the mind to come back to the here and now. Every mindfulness exercise is a type of meditation.
1) Basic Mindfulness technique: Sit quietly and concentrate on your natural breathing or on a word or "mantra" that you repeat aloud. This is the basic form of mindfulness meditation. Observe thoughts as they come and go without judging them, then restore your attention to your breathing or mantra.
2) Body sensations: Without passing judgement, pay attention to and let go of any subtle bodily sensations like itching or tingling. From head to toe, pay close attention to every area of your body in turn.
3) Observe the flavours, sights, sounds, scents, and touches. Without passing judgement, call them "sight," "sound," "smell," "taste," or "touch" and then release them.
Another technique to cultivate Mental Well- being is Meditation:
Try meditation if stress is causing you to feel tense, worried, or anxious. Even a brief period of meditation might help you regain your composure and inner serenity. Meditation is accessible to everyone. It is easy and reasonably priced. Additionally, no special tools are needed.
Additionally, you can meditate anywhere you are, such as when taking a walk, taking the bus, waiting for a doctor, or even in the middle of a challenging work meeting.
Your sensation of quiet, peace, and balance that meditation can bring you can help your physical and emotional health. By concentrating your attention on something peaceful, you can also utilize it to unwind and manage stress. You can learn to keep your focus and maintain inner serenity by practicing meditation.
And once your meditation session is over, these advantages continue to exist. You can go through your day with more calm if you practice meditation. Additionally, meditation may aid in the management of certain medical disorders' symptoms.
Here are some techniques for independent meditation that you can use whenever you like:
1) Practice Deep breathing- Due to the fact that breathing is a natural process, this technique is suitable for beginners. Concentrate solely on your breathing. As you breathe in and out through your nostrils, pay close attention to how you're feeling and hearing. Slowly and deeply inhale. When your thoughts stray, gently bring them back to your breathing.
2) Make time for prayer- The most well-known and frequently used form of meditation is prayer. In most religious traditions, there are both spoken and written prayers.
You have the option of saying your own prayers out loud or reading others'. For example, look in the self-help department of your neighbourhood bookshop. Consult your pastor, priest, rabbi, or other spiritual authority about available resources.
3) Read while thinking- Many people claim that reading poems or sacred texts and giving themselves some time to think about their meaning in silence has positive effects.
You can also listen to any calming or motivating music, spoken word, or spiritual music. You might want to journal your reflections or speak with a friend or spiritual guide about them.
-Hely Gada, Psychologist
