In today’s rapidly inconstant, uncertain world, we are hardly ever living in the moment. Be it the habitual reminiscence of the past or worry about the future, most of us cease to exist in the here and now. If you, too, find yourself stuck in the loop of daily life events without having any time to reflect on your internal thoughts, feelings, and emotions, this article might be surprisingly enlightening for you. If you have been on the internet for the past couple of years, you probably have come across the term mindfulness. But what is it? Why is everyone suddenly talking about it? Let’s find out.
What Is Mindful Meditation?
Having its roots in the Eastern philosophies of Yoga and Buddhism, mindfulness has now become an enormously popular concept in the West. A term originally popularised during the 1990s, the official definition of mindfulness, according to the American Psychological Association, is “awareness of one’s internal states and surroundings.” This rather simpler definition, however, incorporates very deep underlying meanings. Mindfulness is based on the competency to be fully present at the moment, acknowledging all the thoughts that come to mind as well as the physical sensations, and finally finding the strength to pacify one’s body as well as mind. Mindfulness promotes an inner locus of control which helps you navigate through challenging situations of everyday life.
One might think, being self-aware, isn’t that something you already do? Well, there’s no doubt that all humans possess the natural and unique ability to be self-conscious. Is it something you can learn? To put it simply, incorporating mindfulness exercises into your daily schedule can help you gain a better understanding and control over your thoughts and emotions. Mindfulness meditation combines the concept of mindfulness with meditation strategies that emphasize narrowing one’s focus and attention. According to Kamlesh D. Patel, “Meditation is a process in which we shift from thinking to feeling. It is a journey from the complexity of mind to the simplicity of heart.” Many practitioners of mindfulness meditation report that it helps them reach a state of profound rest and helps alleviate the stress that results from daily life events. Forms of mindfulness meditation can vary, but the underlying principles remain the same as they all work around deep breathing and relaxation techniques.
Effortless Mindful Meditation
If your excuse for not having started meditation is that you don’t get the time for it, you might not have come across the concept of ‘effortless’ meditation. Unlike your traditional meditation practices involving absolute stillness and chanting of mantras, effortless meditation can be done at any time of the day, anywhere, and while doing anything. Effortless mindful meditation is often described as a “being” rather than a “doing” process. It focuses on the spontaneous attention of the mind rather than deliberate mental effort. The pros of effortless meditation include relaxation, stress management, and a sense of increased focus and clarity.
Moreover, effortless meditation is very lenient in the way that you don’t have to get up super early in the morning to practice it. You can do it while on a metro ride or in between the short breaks you take while working. It does not require elaborate equipment or a dark room. All you need to rest your mind using this technique is a comfortable place to sit and an unconditional positive regard for your thoughts.
The Positive Effects Of Mindful Moments
The assumptions of mindfulness meditation lie at the core of positive psychology, a field focusing on human strengths and capacities. Training your mind to be mindful in the presence of external or internal stressors can help you develop better and more constructive coping strategies. Research confirms that individuals that practice meditation daily report being more satisfied and happy.
The couple of minutes you invest every day in these mini-meditations can have both short-term as well as long-lasting effects on your holistic well-being. Some of these are-
- Stress Reduction- the growing trend of mindfulness meditation can be attributed to the increasing body of research that suggests significantly lowered levels of stress among those who perform it.
- Improved Sleep Cycle- Meditation has been found to improve sleep quality and reduce insomnia and other sleep-related disorders. It has a positive effect on both the quality of sleep as well as maintaining the circadian rhythm of the body.
- Physiological Benefits- mindfulness meditation is positively associated with improved immunity. It builds your body’s resistance against illnesses and also helps it fight infectious agents. Moreover, a study found that meditation practitioners have better heart health as compared to those who don’t meditate. It also helps your body stay active and gives you a better understanding of any tension, if present in your muscles.
- Builds Resilience- mindfulness meditation is not only useful for the time you are meditating, but it argues for long-lasting effects. The goal of meditation is clear in the way that it works on building your ability to bounce back after strains. The entire purpose is for you to draw from mindfulness techniques and apply them to your daily life.
- Improves Emotional Intelligence- Mindfulness enhances emotional intelligence by cultivating self-awareness and promoting empathy and compassion towards others. It helps individuals regulate their emotions more effectively, which can lower feelings of anxiety and being overwhelmed.
Tips For Integrating Mindful Moments In Your Busy Days:
In whatever activity you are doing, try to stay more grounded by focusing on different physical sensations, the sounds you can hear, and the thoughts that run through your mind.
- Focus On Breathing- if you find yourself extremely overwhelmed by work, you can start meditating by relaxing your breath. Try to be more aware of the breath that enters and exits your nostrils.
- Unconditional Positive Regard- one of the main prerequisites for mindfulness is having a non-judgemental attitude towards your thoughts. Mere awareness of thoughts is not enough; you must try to accept your thoughts instead of avoiding or suppressing them.
- Take Some Time Off- if you start feeling overwhelmed by your thoughts, it is completely normal to return your focus to breathing. Take small and comfortable steps.
If you give it a chance, mindfulness holds many exciting means to help you know yourself better. Find your own pace and see what wonders it can do for you!
