We all know the saying, “Mind over matter.” Well, mindfulness is about focusing your mind on your physical and emotional state. It is about being fully present, in the moment, rather than thinking about your to-do list, the next meeting or an argument you are having with a family member. It is about noticing the subtleties in your environment, like the smell of your morning coffee or the sound of your footsteps on the sidewalk as you walk to work.
Research shows that practicing mindfulness can have positive health benefits, including lowering stress levels and increasing concentration. It can also help you to understand how your thoughts, feelings and emotions impact each other and your behavior.
In addition, mindfulness can improve your relationships and increase your sense of well-being. It is a useful tool for dealing with difficult emotions, such as anger and fear. It can also help you to manage depression and anxiety. Mindfulness is a practice that has been around for centuries, but only in recent years has scientific research begun to explore its psychological and neural underpinnings.
For example, studies have shown that mindfulness can strengthen the parts of the brain responsible for memory and emotion, and can slow down atrophy associated with aging. It can also improve sleep quality and reduce stress, fatigue and pain. It can even increase happiness. But, like any exercise program, the results are only as good as the regularity of your practice. If you only do it occasionally, your mind will wander to other places and the benefits may be limited.
To practice mindfulness, you can start by focusing on your breath. You can do this anywhere, in any position, even while sitting at a table or lying down. Once you have gotten a handle on the basics, you can move on to observing your environment. This is a great way to get to know your surroundings and can be done walking through the city, a park or your neighborhood. Just close your eyes and focus on the colors, shapes and sounds in your surroundings. You can also observe your own body by observing how your feet feel on the ground, the pressure of your heartbeat or the sensation of your breath passing through your body.
If you find yourself having a negative thought or feeling, just notice it without judgment or attachment. It is ok to have these experiences, and it can be helpful to learn to recognize them so you can then replace them with more positive thoughts or actions.
Practicing mindfulness can seem daunting at first, especially for people who have trouble staying focused. But, it is important to remember that it is not about forcing your mind to stop wandering and instead to accept that it will always do so. It is about being kind to yourself and treating yourself with the same compassion that you would a friend. If you struggle to stay present, you can use an app that guides your meditation or ask a trained practitioner for support.