To change your life, sometimes it is enough to learn to understand yourself and work with negative feelings. This is what the practice of mindfulness teaches us.
Mindfulness practice is intended for anyone suffering from the effects of stress, but primarily for patients with various chronic conditions.
It is based on the idea of awareness without judgment, detached, impartial, from one moment to another, of the processes taking place in our brain. Physical sensations, perception processes, emotional reactions, thoughts, imaginations, etc. are recognized and observed. All these phenomena are realized without thinking about them, without comparisons, without evaluations. In essence, mindfulness is a form of natural observation of events in the inner world, which usually occur unconsciously.
Our emotions, thoughts and feelings are a signaling system whose task is to indicate some internal processes. I have learned to track these signals through the practice of mindfulness. I will introduce you to this practice, but not before I tell you about some important rules to remember:
Observe from a position of impartial curiosity.
What does it mean? Look with interest, but aloof. For example, you watch sadness. That's right, you have to follow the emotion without evaluating it, without trying to change or suppress it.
Intentional direction of attention.
Go beyond conventional automation. According to scientists, about 50% of our time is occupied by automatic actions, during which we are not focused on the process, but fly somewhere. In fact, in such moments, attention stops. Why is this so bad? It seems that half of our conscious life we spend in a state of absence. Therefore, you need to train your attention, learn to be "included".
Focus on the present.
Attention works only in relation to what is happening here and now. What happened 5 minutes ago is no longer relevant. What will happen in 5 minutes is not yet relevant. Emotions are a liquid substance. They can change even in a minute.
- Observe from a position of stability.
Monitor your emotions in a state of emotional stability. The desire to release tension creates even more tension and disturbs stability.
Now that you are aware of the most important rules, let's get into practice!
I have selected 5 simple exercises for you that do not require special training and will help you start developing attention and thereby relieve stress and anxiety.
1. Scanning the moment
Set an alarm at regular intervals throughout the day. Wherever a signal catches you, take a few seconds and carefully observe what is happening to you now:
- Are you standing or sitting?
- Where are you – outdoors or indoors?
- What sounds and smells, colors and shapes are around you?
- What are you thinking about?
- Are you worried about something?
- Are you happy or sad?
- Do you remember past events or make plans?
This type of mindfulness training will help you be more present in your life and will create a solid foundation for you to take a solid step forward.
2. What am I wearing?
Try to feel the touch of every item on the shelf. This exercise will reveal qualities of things that you may not have noticed before. For example, the habit of wearing a spiked sweater can be so automated that you won't notice why your mood is deteriorating.
3. The name of the emotion
It is often difficult to define an emotional state in one word. How would you define the emotion you are experiencing now? Tell me in one word. Then come up with several synonyms that would reflect something similar, only with different expressive assessments – from the weakest to the exaggerated ones.
For example, if you are feeling annoyed, the line might look like this: impatience – excitement – irritation – dissatisfaction – resentment – anger – rage…
This type of workout will relieve you of stress during an emotional storm.
4. Listen to your breathing
Find a quiet place where no one will disturb you for a few minutes. Sit down and listen to your breathing. Don't try to breathe deeper or slower – just watch. Imagine that your breath is music. Try listening to the song. Play this song. Sing out loud or to yourself. Then, connect the body. Dance to this song. Let your body lead you.
5. Observation
Choose any object next to you (pencil, cup, or even your tie) and focus on it for a minute. Imagine seeing it for the first time. Pay attention to its shape, texture and construction. This will help you clear your mind and again feel connected with the everyday objects that surround you.
The practice of mindfulness is a simple hygienic procedure for consciousness: just as the body needs to be washed regularly, the teeth should be brushed, so the state of your consciousness should be taken care of.
Regular practice has a significant impact on health: it gives calm to the nervous system, eliminates automatic reactions, improves immunity and evens out the heart rate.
Less stress, think clearer!