Jon Kabat-Zinn, an author and the founder of Stress Reduction Clinic at the University of Massachusetts defined mindfulness as “Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally”
There is another similar definition is given by Scott Bishop, a psychologist describing mindfulness as a “non-elaborative, non-judgmental, present-centered awareness in which each thought, feeling, the sensation that arises is acknowledged and accepted as it is”
Basically, mindfulness helps us transform the events and experiences we relate to no matter what our zodiac sign is. With the help of mindfulness, a more spacious way of existing in the world can be created that is happier and less reactive.
Mindfulness is Different from our Default Mode:
For us to develop stable and non-reactive attention, it is often entirely different from the way we are in the world. Most of us miss out on all the vision, sound, smell, relations and happiness because we spend most parts of our lives like a robot because we are unaware of what we are experiencing.
We might miss these moments because sometimes our mind might be caught up on different thoughts, which are often past regrets or future plans or it might just feel switched off.
Humans tend to react impulsively and judge instantly, where in the first place, we are ourselves might be restrictive in outlook or options and creating issues.
Mindfulness helps us to be in the present time and live our lives fully by having control over our emotions, thoughts, and reactions. It also helps us in halting to get a better picture of the scenario and respond to it more skillfully.
Compare Your Default Mode with a Mindful State:
An open attitude is a very favorable attitude in many cases be it learning, or facing a problem, in professional matters, etc. This characteristic will help you in not worrying about judgment or concerns.
Experiencing some process directly as it occurs with the challenges, insights; anxieties will give a sense of achievement by acknowledging each thought and feeling without having to figure out the process further.
Following these points with some constancy will result in developing a habitual practice of reacting negatively. But by developing the character of observing will help in reconsidering before reacting, will also help develop a broader perspective and choose a more useful answer.
Ways to Develop Mindfulness in Different Ways:
The ways in which one can develop mindfulness are by meditating, observing the surroundings by movement, or just by existing in nature. By practicing mindfulness meditation you are bound to acquire three important key attributes.
Attention, to pay heed on the present
The intention, to pursue realization and being repetitive
Attitude, that is inquisitive, kind and non-critical
What is Mindfulness Meditation like?
Meditating starts by focusing on the breath. Having a proper posture with a suitable environment is very beneficial. Along with focusing on the breath, you can also pay attention to the inner vibrations and feelings.
There comes a moment when different thoughts or feelings may emerge while meditating, which should be recognized as these moments are nothing but the ‘moments of mindfulness’, but you should please go back to concentrate on the breathing.
Most of the time you might find yourself wandering in your thoughts, but make sure to go back to concentrating on your breathing.
No One Right Way to Practice:
There are many methods or practices in mindfulness which include the above-mentioned awareness breathing or paying attention to the body vibrations and feelings. Any of this practice help you attain mindfulness and steady attention is firmly focusing on the present moment.
Staying put while attaining mindfulness is a little difficult as there many occurrences happening in your mind related to thoughts, feelings, physical issues and might distract you, but by practicing the skill increases and paying heed to the chosen topic without losing your attention becomes easy.
By practicing in such a manner we can also avoid negative thoughts like feeling annoyed or frustrated.
Benefits of Mindfulness:
Apart from the flashy details provided by magazines the actual benefits can be found from studies, meta-analysis, reviews, etc which focus on more details and provide in-depth and realistic answers.
To overcome depression, stress or anxiety mindfulness is very helpful and beneficial. This is a better medicine compared to anti-depression medicine, with no side effects.
To overcome psychological pain, through mindfulness, an American Medical Association found average evidence of the operative mindfulness involvement in pain.
It improves the overall health and well-being according to “Evidence Map” by Veterans Administration in US. They found a change in overall health and long-term illnesses. It also helps in developing personality traits like empathy; amplify the quality of life, better some features of physical health.
You can see drastic changes in your performance by practicing mindfulness as you develop cognitive expertise like problem-solving skills, analytical skills, and decision-making. These attributes help in contributing immensely to teamwork and conflict resolution.
How does Mindfulness help you?
Research shows that mindfulness tends to help people who want to better themselves and want to hold a variety of goals which may include management of stress, dealing with physiological pain or signs of chronic diseases as well as to increase productivity at work or school and also in relationships.
Thus, gaining the attribute of mindfulness is very advantageous and lasting. With the help of mindfulness meditation, you get to learn skills that can help you vastly in all aspects of your life. It helps you deal with stress, control anxiety, promote emotional health, increase self-awareness, extend attention span without getting distracted, reduce age-related issues, produces humility expressions, helps fight addictions, etc.
The three key characteristics namely attention, intention , and attitude are very important and you can inculcate these by mindfulness meditating or any other forms of practice of mindfulness, as there is ‘no one right way to practice’. Many bodily problems can be cured with the help of mindful breathing which is done to accompany mindful meditation.