MINDFULNESS

Mindfulness denotes awareness about ones thinking, the way one feels, physical sensations and ones surrounding in the present moment. It mainly involves becoming non judgemental in one's awareness abouts one's thoughts and feelings. It mainly involves paying attention to things that generally we do not notice as we are occupied with our lives, thinking about future and past are seldom focusing on present.

The main characteristics of mindfulness according to kabat-Zinn (1990)...

• Non judgemental, cultivating patience, being open minded, having trust, non-striving, acceptance and letting go. 
• In fact kabat-Zinn was also responsible for starting a programme on Mindfulness- Based Stress Reduction in 1997 at University of Massachusetts Medical School.
• It is also important that when mindfulness is practiced, one involves in observing one's experiences including thoughts, feelings and physiological sensations.

Mindfulness also requires complete participation, thus complete attention and focus needs to be provided to the task at hand. While practicing mindfulness, it is possible that one's attention and focus may drift, in which case one needs to gently bring back the focus and attention on observing the experience.

Practicing mindfulness can have a positive impact on an individual's body and mind. It not only helps in dealing with certain illnesses by strengthening one's immune system but it is also helps deal with stress and promote positive mental health. Even memory, attention, problem solving and decision making can improve with the help of mindfulness. It can also enhance one's self esteem and can play a role in building and maintaining positive relationships. 

One of the most important activities that we often do mindlessly is eating. We eat so that our body gets the necessary nourishment. But most often we do this activity on an auto pilot mode while we either watch television or browse our mobiles or engage in social networking.

 

Practising mindfulness breathing

1. You need to sit or lie down (on your back) comfortably. If you sit, ensure that your back is straight.
2. Then you need to close your eyes.
3. Breathe in and breath out naturally.
4. Focus on your breathing.
5. As you do this there will be thoughts in your mind, you may experience emotions, there will be sensations, you may also hear some sounds. What you need to do is accept these without being judgemental.
6. If you get distracted, try to bring back your attention gently on your breathing.
   
   

Bring back your attention gently on your breathing.