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What is Mindfulness?

Mindfulness is our capacity to be aware, right here, now. We all have this ability naturally. It is built into how your brain works. It helps you focus. It gives you the potential to notice difficult thoughts and feelings without being overwhelmed by them. It helps you to develop more acceptance and kindness. Mindfulness is about practicing staying present and noticing what arises moment by moment.

 

Mindfulness training can help you learn to quiet your mind so you will be less distracted or upset by worries or ruminations. It can help you learn to accept your feelings without being overwhelmed by them. It can help you stay focused in the moment so that you can appreciate and enjoy the richness of your experience. When you learn and practice mindfulness skills your equanimity and mental control can improve significantly.

  • You can improve your mindfulness ability through training and practice.
  • Mindfulness training changes how your brain works.
  • Research shows that there are many benefits to learning and practicing mindfulness.
  • When you learn and practice mindfulness you get better at neutralizing upsetting feelings, staying focused, and controlling your reactions and unwanted behaviours.
  • Mindfulness skills will help you to be happier and more productive.

There is more than one way to practice mindfulness, but the goal of any mindfulness technique is to achieve a state of alert, focused relaxation by deliberately paying attention to thoughts, emotions and body sensations without judgment. All mindfulness techniques are a form of meditation. Here are few examples of mindfulness techniques:

  • Basic mindfulness meditation – Sit quietly and focus on your natural breathing or on a word or “breath in” / “breath out” that you repeat silently. Allow thoughts to come and go without judgment and return to your focus on breath or words or even counting your breaths.
  • Body sensations – Notice subtle body sensations such as an weigh, temperature, itch or tension without judgment and let them pass. Notice each part of your body in succession from head to toe.
  • Sensory – Focusing on your senses by noticing sights, sounds, smells, tastes, and touches. Name them “sight,” “sound,” “smell,” “taste,” or “touch” without judgment and let them go.

Moving- while walking or doing any other type of movement i.e yoga or streching, focus your attention on the sensation of your body moving, i.e lifting and falling, feel your muscles working, feel your body changing place