Mindfulness means that fullness of the mind to do with paying attention to what you’re feeling and observing in the present moment. There are many benefits of practicing mindfulness.
Mindfulness Meditation
What is mindfulness?
Mindfulness is a word that means fullness of the mind.
So, what does it mean to be full of mind?
I think it’s about being faithful to the present, working hard, and doing your best to control one’s mind.
Everybody experienced these conditions in their lives. For example, think of the moments when your loved ones laughed brightly, watched the sunset on a summer beach, or strolled through a quiet forest path in the early morning. At that moment, you were full of mind. How were you back then? These experiences can be called mindfulness.
However, we do not sustain this condition in our daily life.
Have you ever found yourself lost in memories or memories of the past?
Have you ever found yourself worrying about the future that never came?
Therefore, we say, “If… ” is often used. In general, people live with regrets about the past and anxiety about the future. These experiences are amplified, affecting the productivity, daily life, and even health of the business.
“Mindfulness” is a logic that gets a lot of attention as a way to avoid this situation.
According to the Oxford Mindful Center, the root of mindfulness is based on Eastern philosophy such as Buddhism, but it is a philosophy that attracts much attention in the West. It is said that mindful meditation was used interchangeably as a method to practice these philosophical theories. Oxford Mindful Center
So, let’s take a look at the effects and benefits of mindfulness for us.
Effects and Benefits of Mindfulness
Large corporations such as Google, Nike, Facebook, and Samsung offer meditation training for their employees. Surely they know the benefits of mindfulness, so that’s why they offer these classes and venues for their employees?
Here are the benefits of mindfulness:
Better concentration.
Mindfulness exists in the present moment and helps you maintain that presence. It helps to focus more on work by minimizing negative thoughts caused by distractions that may occur at present. Regularly practicing mindfulness meditation will speed up your workflow.
Promotion of mental and physical health
Scientific research suggests that mindfulness meditation can change the structure of your brain, responding to stress in a healthier way, and helping you remember the information you learn longer. It lowers the production of the stress hormone “cortisol”, which can have a detrimental effect on our mind, and helps to control our emotions.
If you don’t worry about your past or future, it’s a story that allows you to approach everyday tasks more calmly.
According to mental health experts, it is also effective in conjunction with cognitive-behavioral therapy in the treatment of mental disorders such as depression and anxiety.
Those who took the Mindfulness-Based Stress Reduction (MBSR) course, medical development of mindfulness meditation by Professor John Kabat-Jin at the Massachusetts Medical School for 8 weeks, also experienced physical health benefits, such as increased immune-related antibodies It has been proven by numerous studies.
Strengthen resilience
Psychologists say it explains how people tend to develop and protect what we call the “narrative self”, which tells ourselves a picture of who we are. However, being a life event can cause pain and confusion for us as we challenge these stories.
However, if you pay attention to the present, you will be looking at the “experiential self”, making you more adaptable and more prudent.
For example, even in the face of sudden job loss or rapid market changes, you can maintain greater resilience.
Improvement of Emotional Intelligence (EI)
Since emotional intelligence (EI) includes strong self-awareness, it is possible to develop higher emotional intelligence by making self-awareness a daily life through mindfulness.
Research on mindfulness suggests that continuous mindfulness practice can help develop empathy for yourself and others and increase altruistic behavior.
In addition, if we can be fully present in our situation, we can respond more transparently to people, and such reactions build mutual trust and promote understanding. If you take advantage of these qualities of mindfulness practice together, you can build better relationships.
Improving creativity
Because mindfulness fundamentally encourages different thinking, it allows you to create more innovative solutions to your current business problem situation.
For example, in one experiment, researchers found that subjects who meditated in mindfulness 10 minutes before a brainstorming session generated ideas in nine different categories, more than five in a control group.
Then, the question arises as to how to practice such mindfulness in our daily life.
Let’s look at how to practice mindfulness in our daily lives.
How to practice mindfulness in your daily life.
Speed control.
It’s a little slowing down in life. It is thinking about your turning points in the day’s routine. And It is thinking about a slower and more conscious transition from one thing to another.
For example, the moment you finish one task and start another, do not rush, take a deep breath, and look around your body and mind. These conscious actions help you organize your thoughts and prepare your mind for the challenges of the next task.
Use your five senses.
If you listen to your body’s five senses, you can practice mindfulness correctly.
Paying attention to everything you hear, see, taste, touch, and hear helps you focus on the moment. For example, let’s say you are a gardener. What does soil feel like? Can you smell the sprout? What are the vivid colors of the plants growing in the garden? If it is a fruit-bearing plant, how does the fruit taste? What sounds can you hear while gardening outside? If you ask yourself these questions in this way, focusing on the moment will be almost impossible to cling to the past or worry about the future.
Write a gratitude journal.
Start by writing down three things you were grateful for each day.
This habit will give you time to pause and reflect on your day. Gratitude improves your mental health.
Related Article: “5 Surprising Health Benefits of Gratitude”
Brain health management.
Mindfulness all begins in the brain. Because the essence of mindfulness is to focus your brain’s work on the present and to reserve judgment.
Therefore, it is important to take care of your brain health.
To do this, it’s a good idea to eat foods rich in vitamin B, omega-3 fatty acids, vitamin D, antioxidant nutrients, and vitamin E, which may be beneficial for your health.
And you can’t neglect training to keep your brain function from falling. Practice activities that stimulate your brain every day.
Consider playing an instrument, attending a cooking or math class, learning a new language, playing a memory game, or learning a new sport.
Practice being tolerant of yourself.
The key to mindfulness is to withhold judgment or criticism.
Practice focusing on the present doesn’t happen overnight.
It must be practiced long-term. It can’t be perfect in the first place. But don’t be too hard on yourself.
Forgiving yourself generously is the best way to make you feel like doing better next time.
Enjoy your mealtime.
Have you ever eaten fast food, while driving, due to busy schedules and appointments? Have you ever had a pizza that you ate the day before to replace it with a meal?
Failure to enjoy a comfortable meal will only make your rushing day even worse. Naturally, the result is stress, anxiety, or stomach pain. On the other hand, if you enjoy your time while eating without worrying about anything else, you can practice mindfulness even at this time.
This is possible whether you are preparing your own healthy meal or opting for pre-cooked food. To practice mindfulness, focus all your senses on the present moment while preparing food or eating.
Use your five senses to pay attention to the feeling. This will make your mealtime more enjoyable and relaxed.
In addition, if you enjoy your meal time slowly while practicing mindfulness, it makes you feel full more quickly, thus preventing overeating. This healthy eating habit is a great bonus regardless of your weight management goals.
Related Article: Slower Eating Helps You Eat Less and Lose Weight
Final thought… Mindfulness meditation.
Meditation is the most effective training for practicing these daily tips.
Practice mindfulness meditation on a regular basis, 5-10 times a day.
Related article: How to start meditation at home. Mindfulness meditation requires making some changes to the way you spend the day. These changes may seem very minor, but the impact is huge. mindfulness
Doing so keeps your body and mind free from stress or clinging to negative thought patterns and negative behaviors.
If you can let go of these thought patterns and distractions, you can free yourself from your own bondage.
That way, you will find yourself with even greater creativity, productivity, and energy.
If you try to practice mindfulness for even the briefest moments of the day, little by little you will develop habits that will make your day and your entire life healthier.
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