Don't you sometimes have trouble even thinking about how long your day has been? You woke up in the morning, went to work, came home, went to bed, and went to sleep. The whole day has passed like a robot. While your mind is somewhere else, your body is doing something else. Most of the time, we live in 'autopilot' mode. When we are like this, we miss out on a lot of things in life. Mindfulness is a beautiful, simple habit that helps us get out of that situation and live in the moment.
What is 'Mindfulness' simply?
Simply put, mindfulness is the act of paying close attention to what is happening in the present moment. That is, paying attention to what is going on in your mind (your thoughts, feelings) and what is happening in your body (for example, the feeling in your stomach when you remember to pay the electricity bill).
It's also about being mindful of what's happening around you. For example, noticing a new flower blooming on your way to work every day.
The most important thing here is to accept what you feel, see, and hear as it is, without labeling it as "good" or "bad," without judging it. Your feelings are not good or bad. They are just feelings.
Looked at this way, mindfulness is an observation. It's like looking at your life from a distance, without reacting emotionally.
The other side of this is the 'autopilot' we mentioned earlier. That means working without any awareness or thought. Imagine you leave your car on a Saturday morning, intending to go to the park, and you drive to the office as usual. That's what 'autopilot' is.
The difference between 'Mindfulness' and 'Autopilot'
To better understand these two concepts, let's look at this table.
| Action | 'Autopilot' (the mechanical way) | 'Mindfulness' |
|---|---|---|
| Drink some tea. | They drink and drink without realizing it while watching TV or using their phone. | I drink it without doing anything else, enjoying the warmth of the teacup, the aroma of the tea leaves, and the taste of the tea. |
| Eating food | Even when they are not hungry, they eat until their plate is empty out of habit. They don't even know the taste of what they are eating. | We start eating after checking if we are really hungry. We enjoy the taste, smell, and texture of each mouthful, and stop when our stomach is full. |
| Listening to someone | When someone is talking, they are thinking about what to say next, or thinking about other things. | Paying full attention to what the person is saying, trying to understand his/her words and feelings. |
How do I know if I'm doing this right?
You can practice this anytime, anywhere. In the car, in line, at work. First, practice "single-tasking." That means doing one thing at a time and giving it your full attention. You can start with something very simple, like brushing your teeth or eating an apple .
If you have a few minutes alone, try this:
1. First, stop for a moment and pay attention to your body. What do you see and hear? Also notice what you smell, taste, and touch. Don't label these as good/bad. Just let them be.
2. Now refine your attention even further. What are you feeling in your body? Notice even subtle things like tingling or numbness. Give each part of your body your full attention for a moment. From your head to your toes.
3. Next, pay more attention to your breath. Where in your body do you feel the breath most? In your chest? In your stomach? In your nostrils? Keep your attention there.
4. Ask yourself, "How am I feeling right now?" Identify your thoughts and feelings. Be with them for a moment. Allow those feelings to come, without judgment.
5. When your mind wanders (which it will inevitably do), don't panic. It's perfectly normal. There's no need to beat yourself up for it. Very gently, bring your attention back to your breath.
What are the benefits of practicing 'Mindfulness'?
Mindfulness helps you recognize when you're on autopilot. So, instead of regretting it later, you have the opportunity to change what you're doing right then and there.
Imagine that you eat a packet of popcorn every night in front of the TV. This is your habit. When you are mindful, you can 'catch' this habit. At that moment, you can make a different decision. Maybe eat a carrot instead of popcorn, or stop watching TV and go for a short walk.
In this way, mindfulness helps you stay connected to your goals and expectations, so you can avoid doing things you don't think about (e.g. eating a large chocolate bar when you're stressed ).
Mental health benefits
Mindfulness is a very valuable tool for mental health.
- Reduces stress: When you are in the present moment, you are less likely to worry unnecessarily about the future and regret the past.
- Manages Anxiety: This practice helps you let anxious thoughts come and go, rather than fighting them.
- Improves Mood: When you start appreciating even the little things in life, it becomes easier to be happy.
But remember this: Mindfulness, while a powerful tool, is not a substitute for medical treatment for serious mental health conditions (e.g., major depression). If you have such a problem, it is very important to see a doctor for advice.
Mindfulness for weight control and exercise
You can also use this habit to control your weight. We call it "Mindful Eating" .
- Before you eat, ask yourself if you are really hungry.
- When you eat, look at your plate. Enjoy its color and smell.
- Eat slowly, savoring every bite, its flavor, and its texture.
- While eating, pay attention to whether your stomach is full. Stop eating as soon as you feel full, even if there is still food left on your plate.
It's the same when you exercise. Pay attention to how your body feels when you exercise. Be aware of how your muscles feel, how you breathe, how you sweat. Then exercising will be a more enjoyable experience. So you'll be motivated to keep exercising.
Do you want to be more present in your daily life? Then, focus your mind on it. That's the first step.
Take-Home Message
- 'Mindfulness' means being aware of the present moment, without judgment.
- This habit helps you break out of 'autopilot' mode and make conscious decisions.
- Start with something small, like mindfully drinking one cup of tea a day.
- This habit is very helpful for stress management, weight control, and exercise.
- If you can't keep your mind focused, don't beat yourself up. That's normal. Gently refocus.
- If you are experiencing severe depression or anxiety, it is essential to seek medical advice.
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