The English term is quite simply the most accepted translation: mindfulness-“full attention.” A very simple meditative practice is mindfulness, wherein the practitioner focuses on the present moment. This meditation has been derived from Buddhist traditions and adopted as a therapeutic practice by medicine, psychology, and in the general promotion of well-being.
It basically consists of staying still and silent, focusing your attention on a single focus of the present moment: your breathing , parts of your body, a specific sound, the environment around you, among others. This focus on the present moment reduces the amount and speed of thoughts, promoting relaxation, concentration and self-awareness.
What are the benefits of practice in personal life?
The benefits of mindfulness are felt in the long term when people adopt this practice as a frequent routine — preferably daily, even if only for a few minutes. Check out its benefits in your personal life:
- Stress reduction: increased ability to deal with the challenges of everyday life;
- Mental health promotion: studies show that the practice helps in the treatment and prevention of mental disorders, such as depression and anxiety;
- Self-awareness: expanding the ability to recognize and accept one’s own patterns of thoughts, emotions and behavior;
- Improved sleep quality: helps with nighttime relaxation, combating insomnia and generating better quality sleep;
- Improved relationships: mindfulness can make us more perceptive, flexible and emotionally healthy, helping to lead more harmonious relationships.
What are the benefits of practice in professional life?
Your career can also benefit greatly from practicing mindfulness. Discover the benefits:
- Increased focus and concentration: people who practice mindfulness are able to be more productive, as they are less sensitive to distractions;
- Reduced burnout: these people also deal better with professional challenges, but are able to say “no” when necessary, as quality of life becomes a priority;
- Improved decision-making: the clarity of ideas provided by mindfulness helps you make more conscious and less impulsive decisions;
- Better interpersonal relationships: just as in personal life, professional relationships also become more harmonious — with bosses, colleagues, clients, partners, etc.;
- Effective leadership: for leaders, mindfulness helps in several aspects: clear communication, emotional balance, conscious decisions, conflict resolution, empathy and promoting a healthy work environment.
After all, how do you practice mindfulness?
That is why practicing mindfulness becomes so effortless-it only takes up several minutes to 5 to 10 minutes. Sit or lie down in a quiet, distraction-free area of your choice and just focus on the present. To begin here are some tips for you:
Concentrate on your breath
The simplest way of following mindfulness meditation is through listening to your own breathing. Pay attention to cool air coming in, warm air coming out of your nostrils and mouth, and the movement of your abdomen and chest. We bring our mind to the present moment if we pay attention to this natural movement. If you find that your mind starts to wander, just know that you’re supposed to. Don’t beat yourself up; you can just bring your attention back to the breathing.
Observe the senses
Another great way to relax is to notice your senses. When we close our eyes, we increase the capacity of our other senses. So, notice what you can see, hear, smell, or feel in the surroundings. If you have opened your eyes, notice colours and shapes of things that are all around you. Plunge into everything that is now.
Do a body scan
This is another simple yet very powerful technique used in focusing on the present and helping you relax. Essentially, you will acknowledge every part of your body, move from your head all the way down to your toe, and be aware of the physical sensations of each part. Do not put judgment on anything that’s happening; it’s an exercise in relaxing your body and mind.
Bring mindfulness into everyday activities
You will find as you go along that mindfulness can be brought into quite ordinary situations, so doing the dishes may become an excellent moment for mindfulness. If you focus on the texture of the sponge, the temperature of the water, etc., you exercise your ability to pay attention to what is happening now. The one doing the meditation is also observant in the shower, in meal, in taking a walk, etc. You can notice the thoughts, emotions, and feelings.
Invest in guided meditations
Another highly useful option for beginners to practice mindfulness is guided meditation. Here you don headphones and listen to instructions from an instructor who guides you through mental visualizations. There are apps with audio and videos of these practices. In addition, you can also find many guided meditations on the José Roberto Marques channel on YouTube.
Join mindfulness groups
There are also mindfulness groups. These are people who get together virtually or in person to share experiences about the practice and its benefits. And if that’s not enough, it is one way of meeting other people interested in this powerful tool for improving quality of life.
Professionally and individually, mindfulness fosters well-being in all facets of life. This is due to the fact that it gives users emotional control, focused concentration, and relaxation. But to do this, you must be diligent, even if it’s just for a little while each day. Have fun!