Introduce Mindfulness into your Life
In today's fast-paced and ever-changing world, it's easy to get caught up in the rush of life and forget to take a moment to pause and reflect. We tend to live in the future, always thinking about what's next, or in the past, ruminating over what we should have done differently. Very seldom do we find ourselves fully present. Our brains are so preoccupied with "to-do" lists that we miss out on everything happening around us.
Fortunately, mindfulness is a practice that can help us remove mental clutter and focus more on the present. Mindfulness has been around for thousands of years and has gained popularity in recent years due to its effectiveness in combating stress and anxiety. By focusing our attention on the present moment, we can let go of worries, regrets about the past, and even negative thoughts. This can help us feel calmer and more centered, even amid challenging circumstances.
Mindfulness has also been shown to improve cognitive function and enhance overall well-being. By paying attention to our thoughts and emotions, we can better understand our patterns of thinking and behavior. This can help us make more informed decisions, cultivate positive relationships, and live more fulfilling lives.
Negative thoughts and experiences are all around us, and our brains are programmed to pay attention to them. However, we can change the way we think. One of the most liberating ideas to come out of modern neuroscience is neuroplasticity, which is the discovery that the brain is constantly changing in response to how it is being used and challenged. Meaning we can shape our brains in important ways that optimize well-being, clarity, and connection. This remarkable function we call neuroplasticity can all be started by simply practicing mindfulness.
To practice mindfulness, simply try the following:
Whenever your mind wanders, become aware of the fact that your attention has moved away from your chosen object of attention.
Note what is on your mind, then invite your mind to let go of it.
Return to the selected object of attention and allow that object to take up residency again in the present moment.
Over time, you will find that your attention stabilizes itself and finds a way to be comfortable, focusing on the object you want.
Mindfulness is kind of the precursor to meditation. Meditation, however, can be daunting and challenging to start. Mindfulness is a much simpler form that is easier to practice.
Mindfulness can be practiced in many different ways, including meditation, yoga, or simply by paying attention to your breath or surroundings. Some people find it helpful to incorporate mindfulness into their daily routines, such as taking a few moments to pause and breathe before starting a new task or eating a meal. Mindfulness can also be built into the essential tasks of the day. While folding laundry, focus on the feeling of an article of clothing you are folding. Notice it without judgment - in other words, don't say to yourself, "oh, this shirt is really old; I should throw it out ."You may notice the thin, worn patches; note that the fabric is old and thin. Notice how soft or scratchy the material is. Notice how the seams feel different from the panels of the fabric. Then take a deep breath in and a deep breath out. If you are washing pots and pans, notice how the water feels and the direction in which you are scrubbing. Then take in a deep breath. It's as simple as that.
At its core, mindfulness is simply the act of being present and fully engaged in the present moment without judgment or distraction. It involves bringing your attention to your surroundings and approaching your thoughts and emotions with curiosity and openness. Practicing mindfulness can cultivate a greater sense of well-being, reduce stress and anxiety, and help people live more fulfilling lives.
References
1. Levy, D. M., Wobbrock, J. O., Kaszniak, A. W., & Ostergren, M. (2012). The effects of mindfulness meditation training on multitasking in a high-stress information environment. Proceedings of Graphics Interface 2012, 45-52.2. Mrazek, M. D., Franklin, M. S., Phillips, D. T., Baird, B., & Schooler, J. W. (2013). Mindfulness training improves working memory capacity and GRE performance while reducing mind wandering. Psychological Science, 24(5), 776-781.3. Singleton, O. et.al,. (2014). Change in brainstem gray matter concentration following a mindfulness-based intervention is correlated with improvement in psychological well-being. Frontiers in Human Neuroscience, 8. https://doi.org/10.3389/fnhum.2014.00033