MINDFULNESS
Jon Kabat Zin's simple definition of "mindfulness" says it all:
"Mindfulness is the awareness of what happens when we pay attention, in an intentional way, in the present moment and without any judgment".
In a simplified way, we can say that it is the ability to “be truly attentive” ... yes, that's right. Be truly attentive, more aware of everything.
So what are we supposed to be more aware of? Everything!
To the wind, to our thoughts, to how we feel, to the space between the eyebrows ... we can even start practicing when we walk, eat ... it means being more conscious or mindfull.
In this process of being more aware, present or mindfull, it is necessary to choose an anchor that is meaningful and easy for us. Breathing is one of the most used anchors, as breathing is always with us and so, there is no excuse.
Imagine that you choose breathing as your anchor. Now just pay attention. Be specific: feel your nostrils, feel the air coming and going, focus. As you become more comfortable with the conscious attention on your breath, start to deconstruct the inspiration, feel the incoming air. Is it cold? Is it warm? What about when you expire? Keep breathing at your normal pace, inhale and exhale, always keeping your focus and your conscious attention on your breath.
It sounds easy, but believe that it is not that simple to maintain constant focus. You will notice that your mind starts to wander almost immediately and, without realizing, you are in a past history or in a future event that you have to execute. It is normal to wander, our mind is not used to this type of focus that forces it to shut up and relax. Returning to the anchor helps to train the mind keeping focused. Without any judgment, return to your breath and start again. The practice consists in realizing that you are starting to wander and calmly return to your breath or your anchor. And remember, practice makes the master.
This mental discipline of awareness in the here and now trains your brain in real life to be aware. This makes it easier for you to become aware of your emotions and reactions, such as those of “emotional hijacking”. When you realize that you are about to react impulsively to a comment and you manage to give a space, breathe, understand what is happening, what is the pattern of reaction or automation, and you choose to act in the way you think is most appropriate, without anxiety or stress , then the magic happens.
Daily meditation prepares you for the challenges of everyday life.
Consistency is important. Choose a time to be able to automate the meditation habit, start with 3 or 5 minutes until you feel comfortable and can move on to 10 minutes. It is better to meditate 3 minutes a day than 1 hour once a week.
Preferably, meditate in the same place. Choose a space where you cannot be interrupted, close your eyes, take a few breaths to relax and start the practice. You will have the technique detailed in other meditation articles.
Do not be discouraged when you find yourself wandering around in your day-to-day chores. Discipline is not an easy thing for a restless mind, but it is a balm after you feel the calm and lightness it brings you. When you start to realize that, instead of reacting in situations (those of which we normally regret seconds later), you choose to breathe and act accordingly, with pride in your awareness process, you will see that after all, you are the boss in your mind. Your mind needs to be trained not to go after unconscious (automatic) emotions and impulses that don't take us where we aspire to be.
I leave here a short summary of what science tells us about the effects of meditation on our brain:
-
Reduction of the prefrontal activity of the cortex, stimulating attention, wakefulness and the ability to appreciate the present.
-
It reduces the activity of the tonsils, which are responsible for emotions, such as fear and anxiety.
-
It decreases the attention given to external stimuli and increases the capacity for introspection and calm.
-
It increases the production of neurotransmitters such as GABA (increases calm), dopamine (increases the sensation of pleasure), serotonin (stimulates mood regulation) and endorphins.
-
It increases the gray layer of the brain.
Dare, challenge yourself, meditate!
Jon Kabat Zin's simple definition of "mindfulness" says it all:
"Mindfulness is the awareness of what happens when we pay attention, in an intentional way, in the present moment and without any judgment".
In a simplified way, we can say that it is the ability to “be truly attentive” ... yes, that's right. Be truly attentive, more aware of everything.
So what are we supposed to be more aware of? Everything!
To the wind, to our thoughts, to how we feel, to the space between the eyebrows ... we can even start practicing when we walk, eat ... it means being more conscious or mindfull.
In this process of being more aware, present or mindfull, it is necessary to choose an anchor that is meaningful and easy for us. Breathing is one of the most used anchors, as breathing is always with us and so, there is no excuse.
Imagine that you choose breathing as your anchor. Now just pay attention. Be specific: feel your nostrils, feel the air coming and going, focus. As you become more comfortable with the conscious attention on your breath, start to deconstruct the inspiration, feel the incoming air. Is it cold? Is it warm? What about when you expire? Keep breathing at your normal pace, inhale and exhale, always keeping your focus and your conscious attention on your breath.
It sounds easy, but believe that it is not that simple to maintain constant focus. You will notice that your mind starts to wander almost immediately and, without realizing, you are in a past history or in a future event that you have to execute. It is normal to wander, our mind is not used to this type of focus that forces it to shut up and relax. Returning to the anchor helps to train the mind keeping focused. Without any judgment, return to your breath and start again. The practice consists in realizing that you are starting to wander and calmly return to your breath or your anchor. And remember, practice makes the master.
This mental discipline of awareness in the here and now trains your brain in real life to be aware. This makes it easier for you to become aware of your emotions and reactions, such as those of “emotional hijacking”. When you realize that you are about to react impulsively to a comment and you manage to give a space, breathe, understand what is happening, what is the pattern of reaction or automation, and you choose to act in the way you think is most appropriate, without anxiety or stress , then the magic happens.
Daily meditation prepares you for the challenges of everyday life.
Consistency is important. Choose a time to be able to automate the meditation habit, start with 3 or 5 minutes until you feel comfortable and can move on to 10 minutes. It is better to meditate 3 minutes a day than 1 hour once a week.
Preferably, meditate in the same place. Choose a space where you cannot be interrupted, close your eyes, take a few breaths to relax and start the practice. You will have the technique detailed in other meditation articles.
Do not be discouraged when you find yourself wandering around in your day-to-day chores. Discipline is not an easy thing for a restless mind, but it is a balm after you feel the calm and lightness it brings you. When you start to realize that, instead of reacting in situations (those of which we normally regret seconds later), you choose to breathe and act accordingly, with pride in your awareness process, you will see that after all, you are the boss in your mind. Your mind needs to be trained not to go after unconscious (automatic) emotions and impulses that don't take us where we aspire to be.
I leave here a short summary of what science tells us about the effects of meditation on our brain:
-
Reduction of the prefrontal activity of the cortex, stimulating attention, wakefulness and the ability to appreciate the present.
-
It reduces the activity of the tonsils, which are responsible for emotions, such as fear and anxiety.
-
It decreases the attention given to external stimuli and increases the capacity for introspection and calm.
-
It increases the production of neurotransmitters such as GABA (increases calm), dopamine (increases the sensation of pleasure), serotonin (stimulates mood regulation) and endorphins.
-
It increases the gray layer of the brain.
Dare, challenge yourself, meditate!
Jon Kabat Zin's simple definition of "mindfulness" says it all:
"Mindfulness is the awareness of what happens when we pay attention, in an intentional way, in the present moment and without any judgment".
In a simplified way, we can say that it is the ability to “be truly attentive” ... yes, that's right. Be truly attentive, more aware of everything.
So what are we supposed to be more aware of? Everything!
To the wind, to our thoughts, to how we feel, to the space between the eyebrows ... we can even start practicing when we walk, eat ... it means being more conscious or mindfull.
In this process of being more aware, present or mindfull, it is necessary to choose an anchor that is meaningful and easy for us. Breathing is one of the most used anchors, as breathing is always with us and so, there is no excuse.
Imagine that you choose breathing as your anchor. Now just pay attention. Be specific: feel your nostrils, feel the air coming and going, focus. As you become more comfortable with the conscious attention on your breath, start to deconstruct the inspiration, feel the incoming air. Is it cold? Is it warm? What about when you expire? Keep breathing at your normal pace, inhale and exhale, always keeping your focus and your conscious attention on your breath.
It sounds easy, but believe that it is not that simple to maintain constant focus. You will notice that your mind starts to wander almost immediately and, without realizing, you are in a past history or in a future event that you have to execute. It is normal to wander, our mind is not used to this type of focus that forces it to shut up and relax. Returning to the anchor helps to train the mind keeping focused. Without any judgment, return to your breath and start again. The practice consists in realizing that you are starting to wander and calmly return to your breath or your anchor. And remember, practice makes the master.
This mental discipline of awareness in the here and now trains your brain in real life to be aware. This makes it easier for you to become aware of your emotions and reactions, such as those of “emotional hijacking”. When you realize that you are about to react impulsively to a comment and you manage to give a space, breathe, understand what is happening, what is the pattern of reaction or automation, and you choose to act in the way you think is most appropriate, without anxiety or stress , then the magic happens.
Daily meditation prepares you for the challenges of everyday life.
Consistency is important. Choose a time to be able to automate the meditation habit, start with 3 or 5 minutes until you feel comfortable and can move on to 10 minutes. It is better to meditate 3 minutes a day than 1 hour once a week.
Preferably, meditate in the same place. Choose a space where you cannot be interrupted, close your eyes, take a few breaths to relax and start the practice. You will have the technique detailed in other meditation articles.
Do not be discouraged when you find yourself wandering around in your day-to-day chores. Discipline is not an easy thing for a restless mind, but it is a balm after you feel the calm and lightness it brings you. When you start to realize that, instead of reacting in situations (those of which we normally regret seconds later), you choose to breathe and act accordingly, with pride in your awareness process, you will see that after all, you are the boss in your mind. Your mind needs to be trained not to go after unconscious (automatic) emotions and impulses that don't take us where we aspire to be.
I leave here a short summary of what science tells us about the effects of meditation on our brain:
-
Reduction of the prefrontal activity of the cortex, stimulating attention, wakefulness and the ability to appreciate the present.
-
It reduces the activity of the tonsils, which are responsible for emotions, such as fear and anxiety.
-
It decreases the attention given to external stimuli and increases the capacity for introspection and calm.
-
It increases the production of neurotransmitters such as GABA (increases calm), dopamine (increases the sensation of pleasure), serotonin (stimulates mood regulation) and endorphins.
-
It increases the gray layer of the brain.
Dare, challenge yourself, meditate!