Mindfulness: what it is and how to practice it
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Mindfulness is a concept that has gained popularity as an effective tool capable of dealing with stress and improving our quality of life. After all, in the fast-paced world we live in, it is common to feel overwhelmed with our tasks and the daily pressures of personal and professional life.
In this article, we will explore the meaning of mindfulness, its proven benefits and techniques to practice it in everyday life.
What is it mindfulness?
Mindfulness is a practice that originated from Buddhist teachings, but has been adapted and incorporated into non-religious or non-spiritual environments. Thus, it is the ability to be completely present in the now, without judgment or distractions. It is an attitude of full awareness, in which we become aware of our thoughts, feelings, physical sensations and the environment around us.
Although the practice of mindfulness has its roots in Buddhist teachings, it is often taught and applied independently of any specific religious or spiritual tradition. As a result, people from different cultural backgrounds and beliefs can benefit from this technique without there being a direct association with religion or spirituality. In this way, the mindfulness has become widely accepted and practiced in various areas, such as psychology, education, health and business, regardless of the religious convictions of the participants.
Benefits of practicing mindfulness
The practice of mindfulness offers a wide range of benefits for mental, emotional and physical health. There are publications that show that the practice of mindfulness It brings health benefits, such as a stronger immune system, as well as reduced stress, lower cortisol production, improved sleep, more focus, improved memory, creativity and innovation. Let's explore some of these benefits a little further:
Reduce stress and anxiety
THE mindfulness teaches you to focus on the present, allowing worries about the past or future to dissipate. Therefore, by taking a non-judgmental approach to observing thoughts and emotions, emotional reactivity is reduced, which leads to reduced stress and anxiety. anxiety.
Improved emotional well-being
The regular practice of mindfulness helps increase emotional awareness, allowing people to identify their emotions and reactions more clearly. With this awareness, it becomes easier to deal with negative emotions and find healthy ways to express or release them.
Increased concentration and focus
Training your mind to be fully present in the now helps improve concentration and focus on everyday tasks and activities. This is particularly helpful in a world filled with constant distractions, especially in the work.
Improved mental health
The ability to deal with challenges in a more balanced and positive way can significantly improve overall mental health. mindfulness, has currently been associated with a reduction in symptoms of depression, as well as greater mental resilience.
Increased creativity
When practicing the mindfulness, the mind becomes more open and receptive to new ideas and perspectives. This can, above all, stimulate creativity and the ability to find innovative solutions to problems.
Improvement of interpersonal relationships
By being fully present in interactions with others, the practice of mindfulness improves the quality of interpersonal relationships. Thus, active listening and empathy are developed, which strengthens emotional bonds with others.
Strengthening the immune system
Research suggests that the mindfulness can have a positive impact on the immune system, making the body more resilient and able to fight off disease.
Reducing the impact of cognitive aging
Similarly, studies indicate that regular practice of mindfulness can help maintain cognitive function as we age, preserving memory and mental clarity.
Improved sleep quality
Furthermore, the reduction of stress and mental agitation through mindfulness can contribute to improved sleep quality and an overall feeling of rest and revitalization.
Developing self-compassion
THE mindfulness encourages an attitude of acceptance and compassion towards oneself. In other words, it allows us to be kinder and more understanding of our own imperfections and mistakes.
The model mindfulness IAA (Intention, Attention and Attitude)
The model or mechanism of practice of mindfulness based on intention, attention and attitude was proposed in the article by Shapiro, Astin, Carlson and Freedman, in 2006. Basically, the three pillars work as follows:
Intention
In training in mindfulness, the "Intention" is fundamental, representing clarity about the purpose of meditation and what its goals and aspirations are. Furthermore, this intentional attitude extends beyond formal practice and influences daily life, constantly remembering the reason behind all actions and activities undertaken.
Above all, having a clear intention during meditation helps to direct the mind, keeping it focused on the present moment. In this way, by knowing why we are meditating and what we hope to achieve with this practice, we increase the effectiveness of meditation and its potential rewards.
Finally, this intention also spills over into other areas of life, providing a sense of purpose and meaning in every activity we undertake. By constantly reminding ourselves of the motivations and aspirations underlying each action, it becomes possible to stay aligned with our personal values and goals.
Attention
In the “IAA” (Intention, Attention, Attitude) model of mindfulness, the "Attention" plays a central and vital role in effective practice. This component refers to the process of consciously directing the mind to the present moment, without judgment or attachment to the thoughts and experiences that arise.
Mindfulness involves being completely present and aware of what is happening internally and externally, moment to moment. So, it is a quality of observation with curiosity, openness and acceptance, allowing a direct and unfiltered experience of reality.
By practicing mindfulness, we learn to notice thoughts as they arise, without identifying with them or attaching ourselves to them. Instead, we observe them like clouds passing by in the sky, without getting emotionally involved. This helps us release negative or self-critical mental patterns that can affect our mental health.
Furthermore, mindfulness also allows us to notice our emotions without reacting impulsively to them. Consequently, we allow them to arise and subside naturally, without suppressing or feeding them. This ability to observe and accept our emotions with kindness is essential to developing greater emotional resilience.
Another important aspect of mindfulness is the ability to be present in daily activities, even the simplest ones. This includes savoring food, being fully engaged in a conversation, or paying attention to the nature around us. Ultimately, by practicing mindfulness in these situations, we increase our ability to live fully in the present moment, rather than getting caught up in worries about the past or future.
Attitude
THE "Attitude" is a key component that complements intention and attention, profoundly influencing how we relate to our experience during meditation practice. mindfulness and in our daily lives.
Above all, attitude in mindfulness refers to the posture with which we approach our experiences, thoughts, emotions and physical sensations. At the same time, it is a mental approach of acceptance, non-judgment and compassion towards everything that arises in our mind and body.
In this way, instead of automatically reacting to our experiences with critical judgments, self-condemnation or self-punishment, the attitude in mindfulness encourages us to embrace our thoughts and emotions with kindness and tolerance. This compassionate stance allows us to observe our habitual thought patterns without identifying with them, thereby reducing the negative impact they may have on our mental health.
A non-judgmental attitude also helps us develop greater self-compassion. So instead of harshly criticizing ourselves for mistakes or imperfections, we learn to embrace ourselves with kindness and understanding. As a result, this creates a safer and more loving internal environment, promoting emotional well-being and strengthening our resilience in the face of challenges.
The importance of acceptance
Another important aspect of attitude in mindfulness is the acceptance of present reality. In this way, instead of resisting or denying unpleasant experiences, we allow them to be exactly as they are, embracing the totality of our experience with an open and courageous mind. This acceptance helps us find inner peace, even in difficult situations.
The attitude in mindfulness It also extends to interactions with others. As a result, by cultivating an attitude of understanding and non-judgment toward others, we develop more compassionate and empathetic communication, strengthening our interpersonal relationships.
How to practice the mindfulness:
Practice the mindfulness involves cultivating the ability to be fully present in the now, with intention, attention and acceptance, as we have seen. Likewise, there are several ways to incorporate the mindfulness into your daily routine. Below, we’ll explore some techniques and strategies to help you get started:
Meditation mindfulness
Set aside a quiet moment each day to practice meditation mindfulness. Then, sit comfortably in an upright position, close your eyes or keep them slightly lowered, and direct your attention to your breathing.
So, notice the sensations as the air moves in and out of your lungs. If your mind starts to wander, gently bring your focus back to your breathing. Start with short sessions and gradually increase the time as you feel more comfortable.
Mindfulness in the food
During a meal, turn off all electronic distractions and focus entirely on the eating experience.
Feel the texture, taste and smell of the food, savoring each bite. Similarly, notice how the food makes you feel, paying attention to the physical and emotional sensations that arise during the meal.
conscious walking
While walking, slow down and pay attention to the sensation of your feet touching the ground. Stay focused, observing your body movement, your breathing, and the environment around you. On the other hand, if your mind starts to wander, gently bring your focus back to the walk.
Body Scanning
In a calm moment, lie down or sit comfortably and do a mental scan of your body. Start at your feet and work your way up, paying attention to the sensations and tensions in each part of your body. This practice definitely helps you develop greater body awareness and relaxation.
Practicing mindfulness in daily activities
Become more mindful of everyday tasks like washing dishes, taking a shower, or driving. Instead of doing these activities on autopilot, notice each movement and sensation as you do them.
Mindfulness in short breath
In times of stress or anxiety, take a few seconds to breathe deeply. Notice your breath moving in and out of your body, and feel the sense of calm that this practice brings.
Invest in self-knowledge
The practice of mindfulness It is a valuable skill that we can incorporate into our lives to find inner peace, reduce stress, and improve our overall well-being. By cultivating mindfulness, we become more aware of our thoughts and emotions, allowing us to respond more positively to life’s challenges.
You can also combine the practice of mindfulness with NLP (Neuro-Linguistic Programming). This way, you will be able to improve your NLP results.
So start incorporating little moments of mindfulness Include mindfulness in your daily routine and notice the positive changes that occur in your life. Remember that, like any skill, practice is key to improving your ability to be consciously present in the here and now. Practice mindfulness and enjoy the lasting benefits it brings to your mental health and overall well-being.
Learn more about the IAA model on the channel Dr. Shapiro.
Reading tips:
Rewire Your Mind: Discover the science and practice of mindfulness (English Edition)
Image: Freepik
Article originally published on 08/01/2023 and updated on the date above.
Marcel Castilho is an expert in neuromarketing, neuroscience, mindfulness and positive psychology. In addition to being an advertiser, he also has a Master's degree in NLP – Neurolinguistic Programming. As the owner and founder of the communications agency VeroCom and also of the digital agency Vero Contents, he has been studying human behavior for over 30 years.
