Mindfulness finds its roots in a rich tapestry of Hinduism, Buddhism, yoga, and stoicism. These ancient traditions recognized the significance of being fully present in the moment, cultivating self-awareness, and fostering a harmonious relationship with one’s thoughts, emotions, and surroundings. Over the years, mindfulness has evolved and adapted to various cultural contexts, making it accessible to people from all walks of life.
Mindfulness Training Principles
In the 1960s, the renowned Buddhist monk Thich Nhat Hanh introduced the world to the transformative power of mindfulness through his 14 Mindfulness Training Principles. These principles serve as a guide for individuals seeking to cultivate mindfulness in their daily lives:
1. Openness: Embracing a receptive and non-judgmental attitude towards experiences.
2. Non-attachment to Views: Letting go of fixed perspectives and embracing the fluidity of understanding.
3. Freedom of Thought: Allowing others to hold different viewpoints without imposing our views on them. Rather, aim to engage with others in compassionate conversations.
4. Awareness of Suffering: Developing a compassionate awareness of personal and collective suffering. Looking deeply into our own suffering instead of burying it or running away from it.
5. Simple, Healthy Living: Live simply and share freely with those in need. Practice mindful consumption.
6. Dealing with Anger: Transforming anger into understanding and compassionate action.
7. Dwelling Happily in the Present Moment: True happiness stems from our mindset rather than external circumstances. Recognising that we possess ample reasons to be happy and embrace the present moment.
8. Community and Communication: Knowing that a lack of communication brings suffering and separation, we must strive for compassionate listening and speech. We foster inclusiveness, take responsibility for conflicts, and actively seek resolutions.
9. Truthful and Loving Speech: Speaking with integrity and kindness, mindful of the impact of words.
10. Protecting the Sangha: Fostering a supportive and harmonious community for spiritual growth, based on understanding and compassion.
11. Right Livelihood: Engaging in work that aligns with one’s values and contributes positively to the world, and does not cause harm to humans or nature.
12. Reverence for Life: Cultivating a deep respect and appreciation for all forms of life. Practising nonviolence, compassion, and mindful mediation.
13. Generosity: Practicing acts of kindness, generosity, and selflessness towards oneself and others.
14. Right Conduct: Treating your body with respect; not mistreating it or looking at it only as an instrument. Respecting the rights and commitments of others.
A Multitude of Benefits
More recently, the practice of mindfulness has been backed by a growing body of scientific research that illuminates its myriad benefits for both body and mind. Some of the notable advantages include:
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Lower blood pressure (AHA Journals)
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Improved decision making
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Reduced depression in adolescents (Mindfulness)
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Reduced food and drug cravings (Clinical Pyschology Review)
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Reduced menopausal symptoms (Medicine)
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Improved sleep
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Increased ability to cope with pain
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Enhanced workplaces through an individual’s improved ability to deal with stress and maintain focus (Journal of Environmental Research and Public Health)
What Mindfulness Feels Like
The experience of mindfulness is characterized by a profound sense of presence and heightened awareness of the present moment. It brings a deep clarity and calmness to daily life as you learn to observe thoughts, emotions, and sensations without judgment or attachment. Through mindfulness, you become more attuned to the subtleties of your inner world and the surrounding environment, allowing you to appreciate the simple joys and beauty that often go unnoticed.
By embracing mindfulness, you embark on a transformative journey that empowers you to live with greater intention and authenticity. It opens doors to a more fulfilling and purposeful existence, where you can fully engage with the present moment and cultivate a profound sense of interconnectedness with yourself and the world around you.
Mindfulness Techniques
There are many different ways that mindfulness can be practised. Here are a few simple techniques you can try:
Breathing Meditation
Focus on your breath’s natural ebb and flow. With each inhale, acknowledge the sensation of breathing in, and as you exhale, feel the release of tension. Notice where you physically feel the breath; in your nostrils, belly and chest. Embrace the present moment as your breath becomes an anchor amidst the chaos of daily life. Allow thoughts to bubble up and float away, always bringing your focus back to your breath. Let go of the need to control your breath; instead, let it find its own soothing rhythm, gradually slowing down as you embrace a moment of calm.
Body Scan Meditation
Lying down, deepen your breathing and relax into the moment – letting go of any tension in your facial muscles or jaw. Sweep through your body one part at a time from toes to head, taking note of any sensations such as pain, tightness, pressure, tingling, heat, coolness, or itching. Be aware of any thoughts that come up without engaging in them, and return to your awareness of your physical sensations. Repeat this scan up and down your body as many times as you like.
Walking Meditation
In a walking meditation, bring your awareness to each step you take. Start by standing with a relaxed posture, feeling the weight of your body on your feet. Begin to walk slowly, deliberately, and with intention. Be present with each movement, observing the lifting, moving, and placing of your feet. Engage your senses fully, noticing the sounds, smells, and textures around you. If your mind wanders, gently guide it back to the physical act of walking. With every stride, allow your entire body to be engaged, appreciating the profound miracle of walking upon this planet.
Mindful Eating
During a mindful eating practice, bring your full attention to the experience of eating. Start by selecting a piece of food and observing it with curiosity, noticing its colours, shapes, and textures. Take a moment to express gratitude for the nourishment it provides. Before taking a bite, inhale the aroma and let it awaken your senses. As you bring the food to your mouth, pay attention to the flavours and sensations that arise. Chew slowly and deliberately, savouring each bite without rushing. Be present with the entire process of eating, from the first taste to the final swallow. Engage all your senses and fully immerse yourself in this act of nourishment and self-care.
Sound Meditation
For a sound meditation, find a comfortable space, indoors or in nature. Set a timer for 5 to 10 minutes, close your eyes, and listen to the various sounds around you. Make note of them and label them, without judging them. For example, ‘car horn’, ‘rainfall, ‘talking’ or ‘dog barking’. Continue until your time is up, and reflect on the many types and layers of sound you experienced. Alternately, a sound meditation can involve ‘bathing’ in the sounds created by instruments or a particular music track, focusing on the various tones, sounds, and vibrations you experience.
Journaling or Colouring
Engage in the practice of journaling or colouring as a form of mindfulness and self-expression. Find a quiet and comfortable space where you can freely engage in the activity. With journaling, let your thoughts flow onto the paper without judgment or inhibition. Explore your emotions, experiences, and reflections in the present moment. When colouring, choose a design or image that resonates with you and allow yourself to be fully absorbed in the creative process. Focus on the strokes, colours, and patterns as you bring the image to life. Both journaling and colouring can serve as outlets for self-discovery, self-reflection, and stress relief, allowing you to connect with your inner thoughts and feelings in a mindful and cathartic way.
Getting Started with Mindfulness
To start honing your mindfulness practice, choose a technique that resonates with you. Set aside a few minutes each day to devote your full attention to the practice, creating a sacred space where you can fully immerse yourself. Remember to be gentle with yourself, allowing thoughts to come and go without judgment, and always bringing your focus back to the present moment.
Mindfulness offers a profound path to personal growth and wellbeing. However, embarking on this journey may require guidance and support. Mindfulness coaching sessions can provide invaluable assistance, offering personalised guidance, tools, and insights to deepen your practice and navigate any challenges that arise.
As you embrace mindfulness and incorporate it into your daily life, you embark on a transformative journey. The practice of mindfulness can be seamlessly infused into a wide array of activities, such as cooking, parenting, gardening, exercising, and countless others. The possibilities are limitless! Through the power of presence and awareness, you’ll find greater clarity and calmness, and cultivate a deeper connection with yourself and the world around you.
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