Daily Mindfulness

I was trying to find the perfect opening for this article. I read a lot online to get the reference right. One thing that stood out was all the people who were talking about mindfulness had experienced something traumatic in their lives. That loss triggered something inside them to begin their journey for true happiness or purpose.

This got me thinking. Why does one have to wait for something radical to happen to change perspective or redefine one’s life?

That is kind of twisted. Don't you think? We are so accustomed to our normality that the benefits of swimming are not strong motivators. We need a tsunami to learn how to swim. My decision to start practicing mindfulness was not catalyzed by a catastrophe. The motivator behind was stagnancy in life and the curiosity to try something novel. This is my journey.

?Let's understand what mindfulness is

When I hear mindfulness, I hear here and now. That is what mindfulness is to me.

“Mindfulness is the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally,” says Kabat-Zinn (2015), the mind behind mindfulness-based stress reduction.

This is the most understood and implemented definition of mindfulness. It directs you to channel your attention to the right now with kindness.

Daily dose of Mindfulness

We are all caught up in the rut of life. And it is not surprising when someone says I don't have time to breathe, let alone be mindful. This is the structure of our lives today. But what if I tell you that there is a 2-minute escape? These 2 minutes won’t change your life but they will gradually open the door for fresh air to sneak in.

●??????Escape 1

Breathe

I read this mantra on the Thich Nhat Hanh foundation page and I instantly felt connected.

“Breathing in I know that I am breathing in.

Breathing out I know that I am breathing out.”

Whenever you feel worked up or carried away or distracted consciously bring your attention to your breath and repeat this. The purpose is not to control the breath but to feel it as it is. It may be long or short, deep or shallow. With awareness, the breath will become slower and more profound. We can recite this anytime anywhere and it puts us at ease.

This is my personal favorite.

●??????Escape 2

Working meditation

I am working from home right now. Like half of the world now, I am in front of the screen most hours of the day. If it's not working, it’s binge-watching or scrolling through the feed. I have adopted the practice of shifting my attention to the breath either after liking 5 posts on Instagram or typing a paragraph on my computer. It gives me a sense of control and brings me back to the present.

You can set your own rules but remember hurrying will deceive the purpose.

●??????Escape 3

In the Buddhist culture, they practice noble silence i.e. a period of silence beginning from the end of the evening until breakfast the next morning. This was impossible for someone like me. I mixed it up a little. I give myself 5-7 minutes daily either right after I wake up or right before sleeping followed by two deep breaths. It helps me understand where my mind is wandering and provides a direction for the day. It is very soothing.

●??????Escape 4

Nothing day

A Lazy Day is a day to be true with the day without any scheduled activities. Just let the day unfold naturally. It is a day in which we can do whatever we like without any planning. It will be the weekend for most of us. The main theme is no planning. It gives us the space to enjoy our own time at our own pace. Enjoying frequent lazy days helps us break the auto-tune of life.

●??????Escape 5

Mindful meditation

Mindful meditation is a simple training practice that teaches us to slow down racing thoughts and calms both our mind and body. It is usually guided but it depends on our choice. I prefer a guided one. One just needs a comfortable place to sit or lie down, a few minutes of space, and a non-judgmental attitude.

You can play with the duration of each activity according to your comfort and convenience. The only key point is intention. Being truly mindful is more than being present. It is an active decision of intentional practices. Spreading out your mindful practice throughout your day with purposeful, momentary acts is a direct route to growing mindfulness.

Mindfulness is not difficult, it is a deliberate action. I was listening to a podcast some days ago where the host mentioned that his mindful minutes were while washing the dishes. Point is, that you can have moments of presence during any activity of the day. If you can't practice traditional mindfulness activities, try focusing on the tasks at hand.

For example, if you are in the middle of a call, bring your attention to your breath, your posture, and the placement of the documents around you, and alike. If you are scrolling through social media, pause and try to recall which post did you like last. Why did you like it?

This will break the chain of automatic thoughts and you will be able to appreciate the present.

Benefits of mindfulness

Pausing for brief mindful breaks interspersed throughout the day not only cultivates mindfulness but acts as a shield against stress. According to researchers, a 10-minute mindful meditation helps combat rumination. A basic principle of mindfulness is being attentive, it also helps in improving our working memory and focus. As we learn to accept and nurture our present emotions and thoughts, we develop emotional stability. Mindfulness sows seeds of self-compassion and optimism.

It not only strengthens our cognitive abilities but also improves our immune functioning. Therefore, it is evident that mindfulness is the key to improved well-being. ?

Pausing for brief mindful breaks interspersed throughout the day can be a way to cultivate mindfulness as well as reduce stress, sustain a positive outlook, and nurture self-compassion. Our mindful moments can also foster kindness, generosity, and thoughtful actions for ourselves and others. It helps us in clearing the lens through which we see the world. If you aim to start a mindfulness practice contact our wellness managers on our toll-free number 1800-833-8747, visit us at www.transformhappily.com or reach us at [email protected].

Let us help you transform, happily!