The practice of mindfulness is rooted in ancient traditions. It was originally conceived as a way to ease suffering and cultivate compassion. But it is considered as relevant today as it was thousands of years ago. And because it can apply to anyone, no particular religious or cultural belief system is required to practice it.
What is mindfulness?
Mindfulness is a conscious effort to be completely present, to set aside worries, expectations, and other thoughts and emotions and be fully aware of the current moment. By appreciating what you have and not constantly longing for something else, you learn to be content and to live with renewed purpose. Medically speaking, this type mental anxiety reduction and optimistic engagement may also put your body on a path to better health.
Mayo's report goes on to say that the systematic daily practice of mindfulness can help you train your brain to focus your attention on what's actually going on around you and inside of you. Mindfulness can also help you step back and avoid making premature assumptions (interpretations) about your own emotions, other people and external events. Often these interpretations made without reflection are based disproportionately on personal preferences and prejudices. In today's fast paced world, many people pay too little attention even while generating an excessive amount of interpretation. This can lead to unnecessary fears and thoughts that aren't based in reality, ultimately undermining your well-being.
How do you practice mindfulness?
The following steps can help you get started.
- Paying attention- One of the key aspects of mindfulness is learning to place yourself fully in the present moment. Start by paying attention to the world around you. Use your senses, one at a time, to become aware of what's going on in the space you are occupying. What do you see? What do you hear?
- Removing judgement- Another important element of mindfulness is observing without judgement. When you are looking at the world, other people and yourself, look with appreciation and curiosity rather than criticism.
- Breathing- If you find your mind wandering, a reliable way to bring yourself back to the present moment is to focus on your breath. It's always there and always with you. All you have to do is tune into the way your breath feels. Forget everything else for a moment and feel each breath as it moves on and out. Pay attention to your nostrils as air passes through. Notice the way your abdomen expands and collapses with each breath. Notice how our breath changes when you physically exert yourself, or you feel surprised or angry.
- Meditating- Meditation can sometimes sound fancy or exotic, but within the context of mindfulness, it simply means setting aside a few minutes each day to practice being mindful of yourself and your own mind. In a world of constant "doing" even a brief session of meditation can put you back in touch with just "being." It can also give you the energy and insight to go back to "doing" in a more effective and balanced way.
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Great post, Ian; thank you!
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