According to Jon Kabat-Zinn "Mindfulness is paying attention in a particular way: on purpose, in a present moment and non-judgmentally. "
Mindfulness is our skill to pay attention to the current moment with curiosity and without judgment. It is the primary human ability to be fully present, aware of where we are and what we are doing. As a result, we can bring mindful attention to our daily attention.
Our mind is far miles away thinking about something else because we are familiar with our daily and repetitive activities. We always worry about some upcoming event, things that happen in the future, or thinking about any number of other things. As a result, we are not focusing on current experience and not really in touch with "here and now". Mindfulness is experiencing a "here and now" situation.
DEFINITIONS OF MINDFULNESS:
According to James Baraz "Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); Being unpleasant without fearing it will always be this way (which it won't).
Mindfulness is a peaceful mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts and sensations.
In simple words, Mindfulness is observing your life as it is happening and accepting your current situation without judgment. It is noticing your thoughts and allows feelings to exist without letting them drive your actions. When we are mindful we can experience the moment more fully, and therefore we can truly enjoy our life.
WHAT REALLY IS MINDFULNESS:
Mindfulness has its roots in Buddhist Meditation. Mindfulness has also been simplified in the west by Jon Kabat-Zinn the US medical doctor who created the Mindfulness-Based Stress Reduction Program at the University of Massachusetts Medical School.
His working definition of mindfulness is " Paying attention, on purpose, in the present moment, non-judgmentally "
Mindfulness is different from our default mode. In simple words, our default mode is our familiar activities. We all are living our lives in autopilot mode. We are so caught up in everything distracting us that we forget to be aware of what is really happening. We are constantly trying to do something. We get caught in past thoughts or future planning.
Mindfulness helps us to be present in our lives and gives us some control over our reactions and repetitive thoughts. We all have a mental voice, which we call thinking, it goes on and on. This voice is what causes stress and anxiety in our lives. It takes away the happiness and joys from our lives. In mindfulness we don't follow everything the voice tells us, we just let it be there. As a result, we began to feel calm, joyful, and happy.
What are the benefits of Mindfulness:
There are countless ways to apply mindfulness in our life. We have probably noticed that there are tons of benefits of practicing mindfulness regularly.
1) Reduce stress and anxiety:
Nowadays we all have stress regarding career, family, and other so many issues. Mindfulness practice helps us how to deal with stress and anxiety. It also ensures it does not affect the mind and body. Mindfulness practice helps to reduce stress and this is the most commonly reported benefit. Making Mindfulness meditation a habit for a few days can reduce overall anxiety.
We all have stress and anxiety about future events that haven't happened yet. Mindfulness meditation trains our anxious brain to be in the present moment and notice those distracting thoughts without getting caught in them. Studies have shown that practicing mindfulness can reduce the level of cortisol. This is the stress hormone
2) Help in Recovery:
Mindfulness can not only help you deal with a chronic or potentially terminal illness but it can also help you to move on from it. Mindfulness helped in facilitating post-traumatic growth in breast cancer survivors and decrease stress and anxiety in cancer patients. It also helps in dealing with chronic pain post-traumatic stress disorder (PTSD).
Another study of young breast cancer survivors showed that they increased self-kindness, decreased rumination, and decreased stressed with the practice of mindfulness. Mindfulness may not take away their symptoms but help make them more manageable.
3) Improve Concentration and strengthen working memory:
Mindfulness trains your brain to focus on being more attentive in the long run and boost your brain. It is also boosting of our ability to remember and think clearly about intense situations. People who find that their minds often wander may find that mindfulness can help them to become more focused. When they actively try to focus on the task at hand, they are less likely to become distracted.
One study documented the benefits of mindfulness meditation among a military group who participated in an eight-week mindfulness training, a nonmeditating military group, and a group of nonmeditating civilians. Both military groups were in highly stressful periods before deployment. The researchers found that the nonmeditating military group had decreased working memory capacity over time. whereas working memory capacity among nonmeditating civilians was stable across time. Working memory capacity of meditating military groups increased with the meditation practice.
4) Reduced Rumination:
One of the most common symptoms that come along with anxiety is rumination or overthinking. Several studies show that mindfulness reduces rumination. When we begin to worry about something, our brain will hold onto that tightly and make it difficult to let it go.
As per one study, the meditation group had significantly higher self-reported mindfulness and a decrease negative impact compared with a control group. They also experienced fewer depressive symptoms and less rumination.
5) Improves Physical Health:
Studies have found that mindfulness practice reduces inflammation, one of the root causes of chronic diseases, and increases the level of the type of immune cells. Our minds and bodies are inextricably linked and our physical and mental health impact each other. The benefit of mindfulness practice has been shown not only to reduce stress and improve mental function but also to lower blood pressure and strengthen the immune system of people fighting disease.
How to do Mindfulness Exercise:
👉 First, you have to find a quiet place where no one can disturb you and that can calm and quiet to you.
👉 Sit there at comfort level. Just make sure that you stay are stable and in a position for a while.
👉 Set a time limit. If you are a beginner, you will choose 5 minutes to start.
👉 Take a deep breath and focus your awareness on your breathing. Pay attention to the sensation of inhalation and exhalation.
👉 Notice when your mind has wondered. If anything else comes to your mind that distracts you, let them go and return your attention to your breath.
👉 No need to judge or change your breathing anyway. Be kind to your wandering mind.
This exercise can help to quickly bring your awareness back to the present moment. Mindfulness helps us reconnect with the simplicity of life, by living in the moment. By achieving this state of awareness, we can enjoy a sense of peace within.
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