Mindfulness
“The present moment is the only time over which we have dominion. The most important person is always the person you are with, who is right before you, for who knows if you will have dealings with any other person in the future? The most important pursuit is making the person standing at your side happy, for that alone is the pursuit of life.”
— Thích Nhất Hạnh
Are you aware of what is going on around you? What is happening now in your city, state, country, and the world? Is your partner having a good day or a bad day? Did you notice? Well, I have to say that I think most of us are so focused on “me” that the answer to these questions is generally no. We usually aren’t aware of anything unless it directly affects us, and we even miss a lot of those things. So let’s talk about mindfulness and how to improve our mindfulness.
What is it?
According to the dictionary, mindfulness is a mental state that focuses on your awareness of the present moment while calmly acknowledging and accepting your feelings, thoughts, and bodily sensations. Let’s try to put this in simpler words. Mindfulness is:
- My state of mind.
Am I distracted by just barely being missed by a car that almost hit me — focused on past events? Am I focused on leaving for a weekend trip tomorrow — focused on upcoming events. Or am I focused on the now, this instant?
2. My focus on the present moment.
Mindfulness is all about being focused on and in the now, not daydreaming about the past or the future. Most of us have sat in a meeting or lecture and wondered what we heard because we were thinking of something else. As a result, we lost our focus and didn’t know what we missed. Instead, we need to focus on the present moment to get the most out of life.
3. My awareness of my feelings, thoughts, and body.
A focused and mindful mind doesn’t mean that you ignore the sensations, thoughts, and feelings that are you. Instead, it means that you note them and stay focused on the now.
Why is it important to me?
Being mindful and living in the moment will help you get along in the world you live in. It strengthens relationships if you’re fully present in this moment with a person. It’s a mental muscle that becomes stronger each time you’re successfully mindful so that it’s easier to be aware in the future. Here are some benefits of mindfulness identified by the American Psychological Association in a continuing education article.
- Self-control
- When we’re aware of ourselves and our surroundings, we can control our responses better.
- Objectivity
- We’re more objective and think more clearly about what’s going on rather than overreacting.
- Improved concentration and mental clarity
- Awareness brings an improved ability to concentrate, so you understand and respond correctly to the moment—more thoughtful responses rather than emotional reactions.
How do I become more mindful?
There are several ways to improve your mindfulness. The most common one is through mindfulness meditation. Others are Yoga, tai chi, and qigong. But the most prominent way is through mindfulness meditation.
Mindfulness meditation is a mental training exercise that teaches you how to slow racing thoughts and focus on calming your mind and body, according to the Very Well Mind article. It’s a combination of meditation practices and enhancing mindful awareness.
A simple meditation practice is the 4–4–4 deep breathing exercise where you get comfortable, then inhale for a count of four, hold for a count of four, then exhale for a count of four. While doing this, you become aware and focus on the air going into your lungs and leaving your lungs. Next, you slow your thoughts and practice focusing on the air going in and out of your lungs, becoming more calm and aware each time you cycle through your breathing.
This meditation is an exercise like lifting weights or running, so start small and set a timer for a minute, and you can do it longer as you become more aware and able to do so. I do this several times a day to relieve the stress of what I have been doing. It works. If you find that you like meditation, then try other meditation exercises. Here is a link to an article in Positive Psychology that gives you 22 meditation exercises.
Be aware of your breathing. Notice how this takes attention away from your thinking and creates space. Eckhart Tolle
