Mindfulness is a practice that involves becoming completely and full aware of the present and being non judgmental about it. The idea of mindfulness is to stop dwelling on the past or become apprehensive about the future but to experience and enjoy the present. Mindfulness helps in heightened awareness of sensory stimuli and noticing your body’s function.
Mindfulness is an eastern philosophy and has also been associated with Buddhism; however the techniques can be practiced by any individual or any belief system. Mindfulness can be attained through meditation and simple living habits.
Benefits Of Mindfulness Exercises
Mindfulness is beneficial in the management of a wide range of psychological and social problems,
- Anxiety: Studies have shown that mindfulness has been beneficial in reducing anxiety symptoms including symptoms of generalized anxiety disorder to a considerable range.
- Depression: Mindfulness techniques have helped in reduction of symptoms associated with depression as it helps an individual to forget the past or any depressive episode and helps enhance the feeling of well being.
- Social and Personal relationship: In a study conducted, it was observed that individuals with greater mindfulness were highly satisfied with their relationships and it help them reduce the stress associated with personal or social interactions.Mindfulness improves a person’s response to conflict and helps them manage the situations more efficiently.
- In a study conducted on cancer patients, it was observed that mindfulness helps reduce sleep disturbances.
- Mindfulness can also help in management of eating disorders, especially bulimia nervosa. Mindfulness creates a greater sense of awareness of one’s life and reduces stress.
- Mindfulness plays a crucial role in management of stress both physical and mental. Studies have shown that mindfulness has been beneficial in reducing and alleviating the distressing symptoms associated with serious disease conditions like cancer.
Mindful Meditation Techniques
Like any other meditation technique, mindfulness technique also follows some basic principles,
- Sit down in a quiet and well ventilated room. Alternatively one can lie down.
- Close your eyes and try to focus your attention on the toe of left foot. Try to relax and ward off any other thoughts that come to your mind. This may take some time, but concentrating only on the toe is very important.
- Now gradually move your concentration from the toe to your feet and move up the left leg. Try to experience every part of your body, without letting any other thoughts bother or disturb you. From the left side move on to the right side in such a way that you end your session with complete focus on the right toe.
This technique will help you become more aware of your body. This in turn will also help you get over your thoughts and disturbing issues which helps relieve stress. One could also use a burner to disperse aroma oils in the environment of the room. Aroma oils are mood booster and will help you concentrate better.
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