Disclaimer

This information is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions regarding a medical condition.

What is mindfulness?

Mindfulness is the practice of paying attention to the present moment with intention, and without judgement. It is being aware of one’s own internal states, emotions, thoughts, and other present-moment experiences without reacting to them, just observing.

Why practicing mindfulness?

Scientific studies show that mindfulness helps with:

  • reduction of perceived stress [1]

  • increased self-esteem [2]

  • reduction in rumination [3]

  • improvement in creativity [4]

The seven pillars of mindfulness practice.

  1. Non-judgement. Observe everything with impartiality.

  2. Patience. Everything will come at its own pace.

  3. Beginner’s mind. Act as if it was always the first time performing that action.

  4. Trust. Trust yourself.

  5. Acceptance. Accept everything that happen in your life as it is, not trying to change anything.

  6. Non-attachment to results. Practice mindfulness without expectations, without a goal to achieve.

  7. Let go. Not being attached to thoughts, habits, objects.

3 ways to practice mindfulness

1. Focus on your breath

Focusing on your breath is the simplest and most effective strategy to practice mindfulness. In fact, your breath is the only object of attention that you bring always with you, and your breath can only exist in the present moment.

Practice focusing on your breath as often as possible along your day. Not trying to change it from its natural rhythm. Just observe it. Is it shallow, deep, short, long, homogeneous, irregular? Our breath can tell us so much information, and often it is the first thing that changes even before we realise that we are stressed.

2. Random alarms

To be reminded of being in the present moment, you can set four different random alarms on your phone. When these go off, note the following on your journal.

  • The time the alarm rang.

  • What are you doing?

  • What are you thinking?

3. Free information morning

Try spending the first 60minutes of every day for one week with no phone, no laptop, no newspapers, no radio. Basically not consuming information. During this hour practice observe everything mindfully.

  • What do you feel?

  • What did you observe?

  • Is there something that surprised you or that you have never noticed?

  • Do you feel frustrated?

  • How much do you depend on technology?

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