Have you ever wondered how you sometimes work like you're on `auto PIL ot`? Imagine, waking up on a Saturday morning, thinking of going to the park, getting in your car, and without even realizing it, you're on your way to the office... Things like this happen to us all the time. We don't work mindfully at that time. The reason for this is that we don't live in the present moment. The best solution to this is `Mindfulness`. You've probably heard this word many times, but what does it really mean? Let's talk about it today.
What is Mindfulness?
Simply put, mindfulness is the practice of paying attention to what is happening in the present moment, without judgment. It means being aware of what is happening in your mind, what is feeling in your body, and what is happening around you.
- Things happening inside your mind and body: For example, feeling sick to your stomach when you think about the bills you have to pay.
- Things happening around you: Seeing beautiful flowers blooming on your way to work.
The most important thing about being mindful of these things is not to label them as 'good' or 'bad'. The feelings you feel are not good or bad, they are just feelings. So `Mindfulness` is really about observing. Instead of reacting emotionally, it's about looking at your life from a little bit of a distance.
The flip side of this is that we are on ``autopilot.'' That means we do things out of habit, without thinking about anything. That's how we live most of the time.
How do I know if I'm doing this right?
You can practice this anywhere, anytime. You can do it in the car, while waiting in line, at work, wherever. Practice doing one thing at a time. That means giving your full attention to what you're doing. It can be something as simple as brushing your teeth or eating an apple.
This is how you can practice this when you have a few minutes to relax.
| Steps | What to do |
|---|---|
| 1. Wait a moment. | Pay attention to your body. What do you see and hear? Also, notice the smell, taste, and touch. Don't try to label it as good or bad. Just observe it. |
| 2. Refine your focus | What are you feeling in your body? Pay attention to subtle sensations, like tingling or numbness. From your head to your toes, give each part of your body your full attention for a moment. |
| 3. Focus on your breath | Where in your body do you feel the breath the most? At the tip of your nose? In your chest? In your stomach? Focus your attention there. |
| 4. "How am I doing right now?" | Ask yourself this question. Identify what your thoughts and feelings are. Without any judgment, just let them be. |
| 5. When the mind wanders... | It's normal for your mind to wander. It happens to everyone. Don't beat yourself up about it. As soon as you notice your mind wandering, gently bring your attention back to your breathing. |
Why should we practice Mindfulness?
When you practice mindfulness, you can recognize when you're operating on autopilot. Then, instead of regretting it later, you have the opportunity to change what you're doing right then and there.
Imagine, you eat a bag of chips every night in front of the TV. It has become a habit. When you practice `mindfulness`, you can break free from this `autopilot` habit. Before you eat a bag of chips, you take a moment to think, "Do I really want this?" Maybe you eat a carrot instead of chips, or you stop watching TV and go for a walk.
In this way, `Mindfulness' helps you break free from thoughtless, habitual actions and work in a way that aligns with your goals .
Mindfulness helps with mental health
Our minds are always racing, regretting things that happened in the past or fearing things that will happen in the future. This is why we often experience things like stress and anxiety .
Mindfulness brings us to the present moment, to the present. It frees the mind from regrets about the past and unnecessary fears about the future. It's like a little break for a mind that's always running and tired.
When you make this habit a part of your life, the burden on your mind will be greatly reduced, and you will start to feel a great sense of peace. If you have a mental illness, practicing `Mindfulness` can help you get better results while undergoing treatment for it. Talk to your doctor about it to learn more.
How to use this to lose weight?
Yes, this habit can also help you control your weight. When it comes to eating, we often go on `autopilot`. When you practice `Mindfulness`, you can change your relationship with food into a healthier one.
- Before you eat, ask yourself, "Am I really hungry?" Maybe you're not really hungry, but rather feeling lonely, bored, or stressed.
- When eating, eat slowly, savoring each bite. Pay attention to the smell , color, taste, and texture of the food.
- While eating, check your stomach for fullness. Stop eating as soon as you feel "full." Don't feel like you have to empty your plate. Often, we overeat because of this habit.
How can mindfulness help with exercise?
Do you think "exercise is boring"? Mindfulness can make exercising a more enjoyable experience. Then you will be more motivated to exercise.
Here's how to be mindful while exercising:
- Listen to your body: Pay attention to how your body feels when you exercise. Are your muscles tight? Do you feel uncomfortable? Or do you feel good?
- Enjoy the activity: See if your body feels happy and relaxed from the exercise you are doing.
- Pay attention: If you are exercising to target a specific body part (e.g. abdominal exercises), pay attention to what that part feels like.
- Pay attention to your thoughts: What thoughts run through your mind while you exercise? Are they encouraging, or are they like, "I can't do this"?
When you take care of your body in this way, you will feel more active throughout the day. You will also develop an appreciation and love for your body.
Take-Home Message
- `Mindfulness` means being aware of what is happening in the present moment, without any judgment.
- This habit will help you break free from the habits of working on 'autopilot'.
- This is a good way to reduce stress and anxiety because it focuses on the present moment.
- By being mindful while eating and exercising, you can also improve your physical health.
- This is not something you can do overnight. Start with a few minutes a day and work on it. This is a skill that develops with practice.
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