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Here’s everything you should know about mindfulness and how to practice it

Updated on:17 May 2021, 12:56pm IST
You can’t force mindfulness on yourself. But if you want to start practicing it, then you must gradually make it a way of life.
Dr Ishita Mukerji
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Exposure to negative health news can exacerbate feelings of stress. Image courtesy: Shutterstock

We find ourselves mostly worried about the future and end up experiencing too much restlessness while doing so. Mindfulness is accessible to us in each moment, whether through reflections or careful yet simple practices. For example, it can be as simple as making a conscious effort to stop and inhale when the telephone rings as opposed to racing to answer it. It is the mindfulness that emerges through focusing, intentionally, right now, and non-judgmentally. 

It is an art of being available and completely drawn in with whatever we’re doing, liberated from interruption or judgment. It is being mindful of our emotions without becoming involved with them. It requires consistency since its belongings can be better felt after some time, and control to prepare the twisty brain to hold returning to the present. Mindfulness causes us to create some space within ourselves and our responses, separating our moulded reactions.

Why do we need to practice mindfulness?

  • The objective of mindfulness is to wake up to the internal operations of our psychological, passionate, and physical procedures
  • Mindfulness boosts neural connections in the brain
  • It helps you bring out that creative side of an individual
  • It helps you set flow and bring engagement in whatever you do
  • It boosts confidence and concentration
  • Boosts and trains your body

Psychological benefits of being mindful

  • Lower levels of stress
  • Less frustration
  • Less sadness
  • High levels of happiness
  • Increased patience
  • More acceptance
  • Compassionate
  • More awareness of oneself
  • More awareness of surroundings
  • You can catch your anger before lashing out
  • Letting go of unwanted and negative feelings
  • Less negative thoughts
  • Reduces brain chatter
Letting out your emotions means that you are strong enough to face them. Image courtesy: Shutterstock

Physical benefits of being mindful

  • Better physical health
  • Increased well-being
  • Enhanced immunity
  • Low-stress hormones
  • Normal Blood pressure
  • Increased brain density

How is mindfulness different from meditation?
Mindfulness is basically being aware of something at the present moment while meditation is a way to achieve that state of mindfulness by being aware of nothing at a moment. Mindfulness and meditation are mirror-like reflections of each other. Where mindfulness can be applied to any circumstance for the duration of the day, contemplation is generally rehearsed for a particular measure of time.

How can one practice mindfulness in everyday life?

1. Be kind to your mind and yourself
Don’t get hyper or stressed when you feel your mind is wandering in different directions. Give yourself time.

2. Take one day at a time
Set a goal, try to achieve it in 21 days–that is how it takes for every habit to change.

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3. Let your decisions move by
At the point when we notice decisions emerge during our training, we can give careful consideration of them, and let them pass.

4. Come back to watching the current second, all things considered
Our psyches frequently lose it in thought. That is the reason care is the act of returning, over and over, to the current second.

5. Getting grounded
Take a couple of seconds to see any train you might be holding in your body. Loosen up your face what’s more, jaw, and let your shoulders unwind. Feel the heaviness of your body laying on the ground or in your seat.

6. Self-reflection
Take out time even if it’s for five minutes a day. We don’t need to do it constantly, however. Take some “nothing time” every day. Regardless of whether it’s only five minutes, sit for that five minutes and do nothing.

7. Mindful listening
When tuning in to someone else we are frequently there in body, yet not completely present. We are not concentrating on tuning in to them; we are just up to speed about what they’re jabbering on about. We judge what they are stating, intellectually concurring or dissenting, or we consider what we need to state straightaway.

8. Slow down
Huge numbers of us once in a while permit ourselves to back off and be completely present for the valuable snapshots of our lives. Take a break to eat dinner and truly associate with your family.

9. Mindful walking
Strolling can allow you to invest energy being careful without taking any additional time from your day. Regardless of whether you’re strolling around your neighbourhood, from the vehicle to the store or through the passages at work, you can transform it into a thoughtful exercise.

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10. Urge surfing
Sometimes we have urges, cravings, and impulses. These can really be changed into magnificent ‘reminders’. Whenever you feel an urge, realize that you don’t need to battle it; you don’t need to follow or surrender to it either. You can basically be there to watch it with careful mindfulness.

Mindfulness is not always being active and alert, rather it’s tied in with building a muscle to be available and conscious in your life. It doesn’t dispense with pressure or different troubles; rather, by getting mindful of disagreeable considerations and feelings that emerge due to testing circumstances, we have more decision in how to deal with them at the time.

Dr Ishita Mukerji Dr Ishita Mukerji

She is a senior psychologist at Kaleidoscope, a mental wellness centre part of Dr. Bakshi''s Healthcare. She is a Silver Medalist and Ph.D Psychology from Amity University. She gathered rich experience in the field while working with prestigious organizations and institutions such as schools, hospitals, clinics and Corporates and has more than 9 years of experience in the field of relationship counselling, marriage counselling, family counselling, geriatric counselling, child counselling, life skill training, employee wellness training and building psychology based programs. She has published 6 psychological research papers at both Indian and international conferences and journals.