Over the past year, we have been exploring intentional activities that contribute to your happiness. You can control these activities, which account for 40% of your overall happiness! So far, we have shared 10 such activities, and now we want to look into two more: self-care (for both mind and body) and spirituality. These complex topics deserve our attention, and we look forward to exploring them further in upcoming blogs.
Self-care for the mind includes some of the 10 activities, such as gratitude, forgiveness, optimism, etc. This time, I am focusing on mindfulness.
Mindfulness means observing and being aware of our thoughts, feelings, and physical sensations. It also involves being attentive to our surroundings, including both living and non-living things. Finally, it involves living in the present moment and letting go of concerns about the past and the future.
Within that concept, there are three components of mindfulness:
- Intention – choosing to cultivate your awareness.
- Attention – to the present moment, sensations, and thoughts.
- Attitude – being kind, curious, and non-judgmental.
Advantages of Mindfulness:
- Chronic stress and anxiety reduction
- Decrease depression
- Increase Emotional Regulation (EQ)
- Better physical health and ability to deal with chronic illness and Pain.
- It strengthens your relationship
- Cognitive improvement and better working memory
Mindfulness is used in several therapeutic interventions, including mindfulness-based cognitive behavior therapy, mindfulness-based stress reduction, and mindfulness meditation. Meditation and mindfulness are intrinsically linked as methods that bring lasting peace with regular practice. Meditation is mindful by nature, although it expands beyond basic mindfulness in that it allows us to explore beyond our minds’ limitations. Furthermore, mindfulness doesn’t have to be achieved through meditation.
How do you practice Mindfulness without meditation?
- Breathing Technique: You may learn diaphragmatic breathing, also known as belly breathing. On an inhale, your belly rises as you fill it with air; on an exhale, your belly falls as it deflates.
- Body-Mind Scan: To stay in the present, identify if your body is in pain or distress while focusing on your movements. Next, scan for your current and recent past emotions. Acknowledge those emotions without passing any judgment while remaining compassionate towards yourself. Learn to differentiate between normal vs. abnormal emotions.
- Stay in the present, savor the moment, and find your flow to get engrossed in the present.
- Use the 5-4-3-2-1 grounding method: Identify five things you can see and four things you can touch. Then listen for three things you can hear, two things you can smell, and one thing you can taste—or that you’re grateful for.
- Spend time in Gratitude journaling. This will help you know what is good in your life despite being surrounded by the negatives.
- Discover your Zen through your hobbies, listening to music, or engaging in arts and crafts: Do anything that helps you focus and allows you to forget about your past and future.
- Take a walk and soak up the nature. Focus on sight, sounds, and smell.
- Nonjudgmental listening: Practice attentive listening to those around you. Observe their emotional tone and body language while they share their stories. This will help you build stronger relationships.
Here are the free courses that you can take.
- https://www.mindfulleader.org/free-online-mindfulness-meditation-course
- https://palousemindfulness.com/MBSR/manual.html: even if you do not want to take this course, it has a good amount of material.
Mindfulness, achieved through intention, attention, and non-judgment, offers numerous benefits. It reduces stress and anxiety, improves emotional regulation, and strengthens relationships. Beyond formal meditation, mindfulness can be practiced through simple techniques like focused breathing and body scans. Engaging with the present moment cultivates peace and enhances well-being. Incorporate mindfulness into your daily life for a calmer, more fulfilling existence.
In my next blog, I will discuss meditation. Meanwhile, stay tuned to your senses.
Tarak Vasavada, MD
Medical director,
Live Well Foundation of Madison County Medical Society