Is there a simple and inexpensive way to improve your health, live longer, be more creative, discover the real you, and be happy? Absolutely, and best of all, it's free. This is what you call mindfulness.
Thousands of thoughts go through our minds each day. Most of them consist of things that happened in the past or worries about the future. If you allow it, your mind can be your worst enemy, and these negative thought patterns may lead to stress, anxiety, and depression. Eventually, it will manifest itself physically and literally make you ill. All these things can happen if you have little to no control over your mind.
So here are 5 reasons why you should practice mindfulness because it can change your life.
No. 1: Happiness Is a Developed Skill
Contrary to what many people think, happiness does not simply happen without you having to do anything about it. We are responsible for our well-being, and this is a skill you can cultivate. For instance, meditation is considered a form of exercise for the brain. Although there is not enough scientific evidence to back up the benefits of a 10-minute versus a full-hour mindfulness session, it can still reap great results. Our brain changes over time, which means lasting results can be fostered with everyday practice.
No. 2: It Can Sustain Positive Feelings
Studies have shown people's responses to positive images. And it turns out that people having higher activity in specific brain regions were linked to positive emotions, and they reported an increased level of psychological well-being.
No. 3: Speedy Recovery From Painful Emotions
There is evidence pointing to mindfulness training leading to higher resilience against painful stimuli. This study involved experienced meditators reporting the same pain intensity as people with little to no mindfulness experience but with less unpleasantness.
No. 4: Promotes Generosity and Positive Social Behavior
Studies have shown that behavior that can improve social bonds, reinforce patience, and increase positive social relationships could also improve a person's well-being. It also suggests that compassion may be cultivated through mental training, such as mindfulness.
No. 5: Decreases Mind-Wandering
When you finally master the art of mindfulness and can now pay attention to the here and now without making judgments, you can be a lot happier. There was a study involving a smartphone app that was used to monitor users' thoughts, emotions, and actions. It showed that their minds were wandering aimlessly about half of the time, and while doing it reported feeling more unhappy.
Here are some ways you can practice mindfulness daily so you can feel more present and grounded.
Be In Nature
Nothing in this world can help guide you into the present as nature can. Simply sit down outside and feel the sun shining down on you. Pay attention to the warmth that you feel. Feel the wind gently blowing on your face. It's the small things we take for granted that mean so much.
Take Long or Short Walks
Go for a walk and breathe in some fresh air. Tune in to your senses and pay attention to them. Every step, every way that your feet are moving on the ground, and try taking in everything around you.
Wash Hands
Another great thing to do is take a shower or simply wash your hands. This will help slow you down. Pay attention to how water purifies and cleanses your skin. Enjoy the smell of soap and the lather it makes as you rub your hands together.
Savor the Moment
Get rid of all your gadgets for a while and focus on eating a nourishing meal. Pay attention to every texture and flavor, don't rush, take your time and enjoy it.
Practice Creativity
Getting your creative juices flowing is one of the most effective ways of shutting off the line and getting into the here and now. It could be writing, painting, drawing, baking, cooking, or whatever you love making. There is always an activity for everyone. This allows you to slow down and simply lose yourself in what you're doing.
Exercise
Mindfulness can also be brought in during your Yoga practice or whatever it is you love doing for exercise. However, it's a bit easier if you're doing slower activities such as Pilates or Yoga. Try to be present and focus your every muscle and movement you are doing. It's also going to make your workouts more effective, and you will feel your body start to change.
Meditate
If meditation is a brand new thing for you, try a body scan meditation for starters. Basically, all you need to do is lie down and focus on all the physical feelings and sensations in your body. You can start with your toes and your feet, then work your way up. Focus your energy trying to feel all the pulsing and buzzing happening within. It's very rejuvenating and helps you go to sleep better.
Final Thoughts
So, does this mean that you should never get angry, sad, or upset? Of course not. But you need to have a buffer between your stimulus and your reaction. For instance, if you're in a situation that makes your chest buzz, your ears turn red, and you feel you are about to explode because you know you're getting angry.
It's normal to feel these emotions, but mindfulness means you don't need to act on these emotions. The idea here is not to turn into a lifeless, non-judgemental blob. It's that you must learn to respond wisely to things that are happening around you instead of just having knee-jerk reactions.
So it is time to stop blaming our brain for its inability to remember things, for being slow, or for making us feel bad. We need to start assuming responsibility for our mind's happiness, as well as our brain's health. Doing this could turn our minds into loyal friends instead of nasty enemies. Good luck!
I recently picked up a job I don't like, and it's very important for me to stay mindful while there because I can get lost in negativity quickly. I find gratitude works best for me. When I look around and be thankful for the exercise I'm getting (it's a very physical job) or that I have other options available to me for work, I feel more mindful and focused on where I am and what I'm doing.
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