Let's learn to live in the moment! (Mindfulness)

Do you also have a lot of things going on in your head all day long? Do you find it difficult to focus on what you are doing? Sometimes your mind is overloaded with things, you get angry at even the smallest things, or you just feel heavy? If so, this story will be very important to you. Today we are going to talk about 'the art of living in the moment', or about an amazing thing called Mindfulness , which many people are talking about these days and which brings great peace to the mind. This is like a 'service' to our minds.

What is mindfulness?

Simply put, mindfulness is about being fully present in the present moment – ​​that is, the moment you are in right now – with full attention, non-judgmentally . Whatever you are doing, just think about it, enjoy it, and be completely immersed in that moment. Without worry, slowly and steadily. We often live either thinking about what happened in the past or worrying about what will happen in the future. Mindfulness brings us to the present moment. Imagine you are about to face the last ball of a cricket match. You keep your feet planted firmly, hold the bat in your hand and feel its weight. You look at the bowler on the other side. You take a slow breath, forget about all the noise around you, and wait for the ball to come. That is what mindfulness is. It means you are fully present in that moment. For another example, let's say you are drinking tea in the morning. Usually, we read the newspaper while drinking tea, or check our phone, or think about a thousand other things. But drinking tea with mindfulness means that you are fully enjoying the aroma of the tea, the heat of the tea, the feel of the cup, the sensation of the tea going down your throat – all of this, and at that moment your whole world is just that cup of tea. That is what mindfulness is. It means that you are fully present in that moment, your mind is not wandering around.

Why is mindfulness so important to us? What are the real benefits?

With these busy lives, we are all running around. There is no peace in the mind. There is always some thought, some pressure. That is why this practice called (Mindfulness) helps us. The benefits you get when you practice this (Mindfulness) are really many. Let's see what they are?

It's easier to focus on work, and attention increases.

When you practice this, you will understand:

• You will be able to focus better on the work you are doing.
• It reduces the amount of unnecessary thoughts . It's like putting on a filter.
• When you learn something new , you can grasp it quickly . Your brain becomes like a sponge.
• You can make up your mind to finish a job you started.
• StressEven in times of stress, you can stay calm and not get anxious.

Your mood will also improve.

Mindfulness is also a key to inner happiness.

• It reduces the tendency to get angry quickly and to lose your temper over small things .
• The mind gets used to working slowly and carefully, without rushing . The nervousness disappears.
• You develop self-awareness and self-control . You understand yourself better.
• You will be happier and be able to enjoy the little things in life .

Relationships with others (social situations) improve

We are social animals. (Mindfulness) helps with that too.

• You will be able to listen carefully to what others are saying . Not just listening, but really listening.
• Patience increases .
• You will be able to interact well with others in a friendly, understanding manner . There will be fewer fights.

How does mindfulness affect our mind and body?

Think about it, our mind is like a monkey that is fidgeting. It doesn't stay in one place. It's jumping around. Mindfulness is about training that fidgety mind . Just like exercising and building your body, this is also an exercise for the mind. Research has found that when we practice this, some of the brain patterns in our brain actually start to change . Just like when you keep going down a new path, that path becomes better, when we practice mindfulness, the parts of our brain that are associated with attention and calmness become more active. As you practice these mindfulness techniques, you gradually become better at keeping your mind in one place. Then, when you really need it – say, when you're feeling stressed, when you have to give a presentation, when you have to take an exam, or when you have to do a difficult, complicated task – you can naturally calm your mind and focus. That means you get out of 'autopilot' mode and start making conscious decisions. With this training, your ability to focus (attention) improves . This is really important for everyone. This can be very useful especially for those with conditions like ADHD (Attention Deficit Hyperactivity Disorder) , or for young children and adults who find it difficult to keep their minds focused. Because this reduces unnecessary anxiety in the mind and increases the ability to focus on one thing.

Simply put, the more you practice mindfulness, the better you become at controlling your mind, keeping it calm, and focusing on what you're doing. It's like a 'superpower' for the mind!

Okay, so how do we start practicing mindfulness? Is this difficult?

Not at all! Just setting aside a few minutes a day to practice mindfulness is enough. It doesn't need to be a big deal. You can practice this wherever you are, even while you are doing something. There are different methods for this. For example, there are meditation methods , mindful breathing exercises , mindful walking , and even mindful eating methods . When you eat, slowly savoring the color, smell, and taste of the food is mindfulness. Let's start with the simplest and most well-known method, a mindful breathing exercise. This is very easy, and anyone can do it.

A simple mindful breathing exercise

You can do this sitting comfortably or lying down.

• Step 1: Sit or lie down in a comfortable position. Place one hand on your stomach (abdomen) and the other hand on your chest.

• Step 2: Close your eyes and try to relax every muscle in your body, one by one. From the tips of your toes to the top of your head. Pay special attention to the muscles in your face, neck, and jaw . We can hold a lot of tension in those areas without realizing it.

• Step 3: Breathe deeply and evenly for a few minutes. Try to breathe in and out of your belly (abdomen) , not just your chest. This will help you breathe more deeply.

• Step 4: Focus on each breath you take. Focus your full attention on the inhale... and exhale. As you exhale, imagine that the tension in your body is released with the breath .

• Step 5: Notice when your mind wanders . This is normal, don't worry about it. That's how the mind is. At the same time, very slowly, lovingly, bring your attention back to your breath. Imagine that unwanted thoughts are drifting away from you, one by one, like a cloud floating in the sky. Don't get angry with them or try to push them away. Just watch them come and go. Bring your attention back to your breath.

That's it! See how simple it is? Remember, there are many ways to do this mindful breathing exercise. Some people do it sitting in a chair, some do it sitting on the floor. You can try a few mindfulness exercises and find the one that works best for you and makes you feel relaxed. You can even find guided mindfulness meditations on YouTube. When you do this for a short time every day – maybe 5 minutes when you wake up in the morning, or 5 minutes before going to bed at night – you will notice how much calmer your mind becomes and how much better you can focus on the task at hand. It will be a little difficult to keep your mind in one place at first. But don't give up. Keep going.

So, what is the most important thing we should take home from this story?

Simply put, mindfulness is the practice of keeping our minds in the present moment. It's like a 'reset button' for our minds. It can help us reduce stress, improve focus, manage our emotions, find joy in even the little things in life, and strengthen our relationships with others.

This is not something you can master overnight. Just like exercising, it is something you need to practice little by little, daily, with patience. But the results you will see will amaze you!

You too can start practicing this simple mindfulness practice today. You will experience the peace and tranquility that this brings to your life. Don't be afraid to start, because this is the most valuable gift you can give yourself! This is the best time to think about your mental health.

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Mindfulness, mental health, stress management, attention, mindfulness, breathing exercises