The first thing of all is to know what exactly that of the 'mindfulness'. El mindfulness, as a term related to psychology, is the concentration of attention and awareness, based on the concept of mindfulness or mindfulness of Buddhist meditation. In other words, it is a non-passive meditation that consists of having full attention or full awareness of oneself: of our being, of our existence, of our place, of everything that surrounds us at that moment, etc.
Unlike normal meditation, the mindfulness It is not meditating to leave the mind blank and thus "escape" from the problems and the now, but with this technique what is sought is be aware of everything: problems, emotions, sensations, possible physical pain, etc., yes, without judging whether it is correct to think one thing or another and without going to the past or the future, only focusing on the present, the here and now.
Perform mindfulness on a regular basis helps decrease anxiety, depression and stress, in addition to being used since the 70s in clinical psychology and psychiatry therapies.
How we start to practice minfulness: Techniques
Next, we are going to give you 3 mindfulness techniques so that you can improve your emotional and physical health and that you can carry out from your own home.
Technique 1: Mindfulness Minute
You can do this technique anytime of the day and anywhere, because you will only need a minute of your time to carry it out. You should only focus all the attention on your breathing during a minute. Leave your eyes open, breathe with your belly instead of your chest: breathe in through your nose and breathe out through your mouth. Just focus your attention on your breathing and the sounds of it… If your mind wanders this minute to other focuses of attention, return it to the starting point, that is, to your breathing.
This one-minute exercise will help you restore your thoughts, let go of any stress you may have at the moment, and focus your attention on what is important.
Technique 2: Observation of the environment
Most of the time we are in a hurry, and these cause stress and a feeling of lack of time. When this happens to you, when you need a little break in your day, simply sit on a bench, a chair, a bed, the step of a portal ... It does not matter the place, just observe what surrounds youWhatever it is… It could be a steaming cup of coffee in a cafeteria, a blank sheet of paper that is hard to fill, a couple walking in the park… Just watch. This conscious and full observation helps you to free yourself from stressful thoughts and gives you the feeling of "being awake" and that if you stop a few minutes of your day, absolutely nothing happens ... This technique is an idea especially for those people who are stressed and with lack of time.
Technique 3: Count to 10
If you have many activities to do and you don't know which one to prioritize, if you feel stressed or stressed because you lack time, simply close your eyes and count to 10: One… Two… Three… Four… So up to ten.
If at any point in the count, the mind wanders to other thoughts, start over from the beginning. We promise that after those 10 seconds where you have freed yourself from your thoughts, you will have everything clearer and you will know why to start in case you have a lot of trouble.
We hope that these techniques help you in your day to day and find one improve your daily well-being.
Their articles and the techniques they publish are very interesting to me. Thanks