Practices For Improving Emotional And Physical Well-Being
Our lives have been hectic. From doing household chores, commuting and working daily, to taking care of our kids. You are too tired and stressed out that you lose sight of the present moment.
A key to reduce stress and promote happiness is the practice of Mindfulness. Its purpose is for you to focus your attention at the present moment and openly accepting it.
What Are The Benefits Of Mindfulness?
Mindfulness has its roots in Buddhism. However, there are other religions which teach prayers or meditation that will make you appreciate the present moment and what you have in your life right now. Stress Reduction Clinic at the University of Massachusetts Medical Center has demonstrated that the practice of mindfulness can improve a person’s health, behavior, and attitude. Mindfulness allows you to look at life differently. “Mindfulness meditation practices are effective interventions, and sometimes for mild to moderate conditions—depression and anxiety—super-effective as front lines,” adds Saundra Jain, MA, PsyD, LPC.
It changes your attitude on how you look at life, allowing you to savor every moment, be engaged in activities and have the ability to deal with the worse much better. People who practice mindfulness have realized that they are less worried about the future or have fewer regrets over the past. They also have established deep connections with other people.
Apart from improving a person’s well-being, scientists have also discovered that Mindfulness techniques can also help improve physical health in many ways. It lowers blood pressure, relieves stress, treats the onset of heart disease, improves one’s sleep, alleviates gastrointestinal difficulties and decreases chronic pain. Psychotherapists have used mindfulness meditation as part of a patients’ treatment for eating disorders, substance abuse, couples’ conflicts, anxiety disorders, obsessive-compulsive disorder, and depression.
How Does Mindfulness Work?
According to experts, they believe the effectiveness of mindfulness because it helps people be more accepting of their experiences even the painful ones rather than avoiding them. Psychotherapy has adapted the mindfulness meditation since both share one intention which is to help people gain a stance on their illogical and self-destructive thoughts. As Dr. Aaron Kaplan, PsyD, Clinical Psychologist used to say, “Research shows that how you think about yourself can have a powerful effect on how you feel. Practice using words that promote feelings of self-worth and personal power. Give yourself a positive pep-talk.”
The very goal of mindfulness technique is to gain a state of alert and in focusing one’s thoughts and sensations without judgment. It allows the mind to stay at the present moment.
Basic Mindfulness Meditation – Sit comfortably and focus on your breathing. Mention a word repeatedly or say “mantra” a few times. Let your thoughts flow in and out without analyzing it. Then return the focus on your breathing. “Any relaxation strategy involves use of your self-regulation strength. This strength involves taking control of your breathing and creating a greater feeling of calmness in your body’s physiology.” Ryan M. Niemiec Psy.D. explains.
Body Sensations – Allow the subtle body sensations like an itch or tingling sensation to pass your body.
Sensory – Focus on your five senses, your sight, hearing, smell, taste, and touch name them for their purpose and then let them go.
Emotions – Let the feelings flow. Name your feelings if it is joy, frustration or anger. Accept all the emotions and let them go.
Urge Surfing – Deal with your longings and let them pass. Notice how you feel and believe that these longings will eventually subside.
Mindfulness Meditation And Other Practices
Through mindfulness meditation, we can cultivate Mindfulness. You can also learn following instructions from reading materials or on tape. Though, you may benefit more with the guide of an instructor or group of people sharing the same beliefs and goals for your questions and keep you inspired.
In case you want to supplement mindfulness with another technique, you can try the online therapy that BetterHelp offers. The app can be downloaded on the App Store in seconds, so help can come effortlessly.