With the advancement in science and technology, ‘mindfulness’ topic is more and more talked about from elementary schools to universities to high rank corporate including Google, Facebook, Harley-Davidson, Microsoft and Virgin. Studies
As the word ‘mindfulness’ speaks itself, it is to become aware; aware of ‘what is’ in present moment.
Present moment is multifaceted collection of events in the now. Some of these events are ‘sounds’ from surroundings, bodily sensation, incoming and outgoing of breath, racing of thoughts and emotions in your head and any other subtle or apparent movement of energy in the present moment.
What is importance of practicing mindfulness meditation?
A whole lot of neuroscience studies suggest that practicing mindfulness every day in right way nurtures all good, healthy qualities in us like compassion, peace, relaxation, creativity, emotional intelligence and joy. And it starves unhealthy habits and behaviors like anger, depression, anxiety and loneliness. It promotes goodness in your relationship(s), health, career and performance.
How to practice mindfulness?
To start with, simply spare 10 minutes of your time. Sit silently in a room or office or park. Make sure your spine is straight (don’t press too much on it though) and your body is comfortable.
Now close your eyes. There are variety of events happening right now within yourself and in surrounding. Some beginners are comfortable to start with breath, while others like to meditate on sounds or may be bodily sensation or mental aware of thoughts and emotions.
You can try to be more aware of these things one by one and your own body will guide you which activity you should be practicing mindfulness about.
For example, if you enjoy and are more comfortable being aware of incoming and outgoing of breath, you may want to consider it for regular mindfulness meditation. Simply be aware of incoming and outgoing of breath around nostril area. With the incoming of breath, there are noticeable sensations of air hitting the nostril and its inner walls. Your job is to remain aware of it. Nothing more, nothing less. So, in the case with outgoing breath. From subtle to apparent experiences, hot or cold air, itching on nostril, remain aware.
Practicing mindfulness in this simple way will boost your overall well-being. It will reduce traffic of thoughts from your head and instill more peace and calmness.
Other stuff you can be mindfulness about in any given moment;
- Visions: You see something in your bedroom or outside, it could be your smartphone, chair, tree, sky, birds, animals, people. Look at them without labels, as if you are seeing them for the first time. Try to feel the presence of that object(s).
- Sounds: Sounds of any nature and source from surroundings. Good or bad. Just listen them without judgment.
- Bodily sensations: Being aware of subtle sensations of various kinds in different parts of the body. You can start with scalp and move down inch by inch till toes.
- Mental and emotional awareness: Observe the thoughts and feelings going on within you like a movie. One pictorial thought after the other.
- Temperate: Temperature on your skin.
To read neuroscience research on mindfulness, click here
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