— Dr. Manisha Singhal
A kind of meditation, a basic human ability to be fully present in present, into the act whatever we are doing and we feel, sense, and enjoy the moment.
What is Mindfulness?
Mindfulness is a state of heightened awareness and deliberate focus on the present moment. You can be mindful of your breath, whatsoever you’re doing, what your senses observe, or your own internal thoughts and emotions. Mindfulness practices usually include focusing your mind intentionally, focusing on your breathing, and quieting your mind.
One can do it during routine activities therefore nothing different and special is required to practice it and mindfulness brings us close to ourselves as well as to the present.
Helps in Treating Disorders
Anger | Depression | Anxiety | Memory | Concentration | Sleep | Confusion | ADHD – Attention Seeking Hyperactive Disorder |
Neuroscience Behind Mindfulness
It’s a dampen activity in the amygdala which increases the connections between the amygdala and prefrontal cortex and both these parts help to be less reactive to stress.
Observe the inner voice and listen to it. You are the presence that witnesses the voice.
Accept and Surrender
Be the observer of what’s happening inside you. This observation is the real you.
Pay attention with a sense of curiosity to discover yourself.
Stop living in resistance.
Live in Now.
Ways To Do Mindfulness
- Minute Bell Exercise
- Square Breathing
- Candle Meditation
- Progressive Relaxation
- Self-body Awareness
- Mindful Reading
- Mindful Listening
- Mindful Eating
- Mindful Walking
- Mindful Driving
- Music Meditation
- Mindful Seeing
- Gratitude Meditation
The beauty of practicing Mindfulness
Avoid being too strict with yourself.
Soften your gaze, feel your breath and indulge yourself into the activities you are doing.
Notice what you are doing, try to be completely into the act, be it eating, bathing, talking, cooking, painting.
If the mind wanders while at mindfulness, gently return the attention to the act and your breath.
Mindfulness doesn’t require to sit for meditation separately every time, this is the beauty of mindfulness that a person can do it while doing all the routine task.
Routine practice of Mindfulness makes a person calmer, kinder and more joyful.
So, No More Multi-tasking!
(Dr. Manisha Singhal is one of the Renowned Psychologist & Psychotherapist in Noida practicing with Apollo Hospital & Metro Hospital)