The Turkish word for mindfulness, which is an English word, means awareness. This word, which has passed into our language as a concept, can be defined as being present exactly in the moment, being aware of where we are and what we are doing, and not overreacting to what is happening around us. This is actually one of the basic human abilities. In other words, mindfulness is an innate quality that every person already has. It's not something you need to visualize and you just have to learn how to access it. It means maintaining moment-to-moment awareness of our thoughts, feelings, bodily sensations, and environment by accessing a different perspective.
Mindfulness also brings acceptance. That is, we need to pay attention to our thoughts and feelings without judging them, for example believing that there is a "right" or "wrong" way of thinking or feeling at a given moment. In short, this thought supports focusing on the present rather than remembering the past or constantly thinking about the future. The foundations of this understanding go back to Buddhist meditation. This type of meditation includes breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.
In summary, mindfulness can help us cope with depression, improve our psychological health, manage physical pain, and even have a stronger memory. When it comes to the way we think and feel, it helps us pay attention to our emotions, shift to a more positive outlook, and at least work towards being a happier person. You can include mindfulness meditation in your life to be more open to life and what you have, to be more aware and to get rid of many details that take up space in your mind.
What Benefits Does Mindfulness Bring to My Life?
We live in a very busy and always on the move world. Imagine folding the laundry while constantly checking on your children with one eye and watching the TV with one eye. That's not a scenario far from you, is it? While doing a job or commuting, you plan your day and then plan your weekend. But as you rush through all these must-do tasks, you may find yourself losing touch with the present, missing out on what you're doing and how you're feeling. Did you notice if you felt well rested this morning or if a flower bloomed on your way to work? Probably none of us focus on such details anymore. Mindfulness, on the other hand, is a practice that asks you to focus on those details that will make you feel good, and to accept the present moment instead of judging it. In addition, this is an application that has been studied by many clinical studies. The data that emerged as a result of these examinations, it has been observed that being aware has many positive results on people. People who practice mindfulness meditation have seen improvements in both physical and psychological symptoms. The benefits of this application can be explained as follows:
1. Mindfulness Boosts Your Well-Being
Because mindfulness changes your perspective on life, it leads to a more fulfilling attitude. It allows you to look around more carefully, enjoy life, and notice the things you enjoy. It helps you become more involved in any activity. Moreover, awareness changes the way you deal with negative events. It allows you to stand stronger against difficulties and to be free from worries. When you truly embrace mindfulness, you stop regretting your past experiences, get rid of your fears, and begin to respect yourself more.
2. Mindfulness Affects Your Physical Health Positively
Being aware is a practice that positively affects your mental and physical health. You can observe that you are less stressed thanks to the mindfulness practices that you include in the natural flow of your life. Through mindfulness, you learn to manage the pain you experience. Previous studies show that people with chronic pain can get rid of these pains with mindfulness meditation. In addition, as a result of scientific studies, it has been observed that it has many positive effects such as improving and treating heart health, lowering blood pressure, getting rid of chronic pain and having a better sleep pattern. In other words, mindfulness is a very effective method to improve your physical health.
3. Helps You Get Away From Mental Difficulties
Mindfulness improves mental health and is highly recommended practice by psychotherapists. It is frequently used in the treatment of some psychological disorders. It has been observed that it produces very useful results in the treatment of a number of problems such as depression, obsessive-compulsive obsession, anxiety, and eating disorders. Since it is a practice that requires accepting and understanding painful emotions, it is known that it creates an acceptance reflex instead of avoiding it.
4. Mindfulness Improves Your Memory
Mindfulness meditation has been empirically linked to improved working memory capacity, according to a 2010 study by a group of scientists. Evidence has been found that mindfulness training helps "buffer" losses in working memory capacity. It was also found that the working memory capacity of the group that practiced mindfulness meditation increased.
5. Improves Your Visual Memory
A 2010 study by two scientists, Hodgins and Adair, compared the visual attention processing performance of "meditators" and "non-meditators." Those who practice mindfulness meditation have proven to be more attentive, performing better on tests of concentration, selective attention, and more. These results substantiate suggestions that systematic mindfulness meditation training promotes improvements in attention, awareness, and emotions.
What are Mindfulness Techniques?
Although mindfulness has a single purpose, it can be applied with more than one technique. But the purpose of all techniques is to raise awareness, to be conscious, to accept your feelings and thoughts without judgment, to enjoy your surroundings and to relax. You can decide which technique is more suitable for you, as you will achieve the same result as long as you proceed correctly.
1. Basic Mindfulness Meditation
It is said that meditation is actually not thinking about anything and focusing on your breath. Basic mindfulness meditation requires accepting and focusing on all your thoughts. In basic meditation, it is necessary to sit in a quiet environment and focus on your breath again. But in this process you are also asked to free your mind and let thoughts flow naturally. Good or all thoughts should be accepted. Some types of meditation primarily involve concentration. For example, constantly repeating a sentence or focusing on the sensation of breathing, letting the thoughts that inevitably come and go. Concentration meditation techniques and other activities such as tai chi or yoga support the well-known relaxation response that is invaluable in reducing the body's response to stress.
2. Learning to be in the Present
Learning to be in the moment, another mindfulness approach, applies to every moment of your life. This app helps you participate fully in your own life. This application can be done while eating, washing, spending time with a loved one. First of all, it is necessary to focus on the emotions that your body feels. You can try to focus on the emotions you are feeling at the moment as you breathe in through your nose and slowly exhale through your mouth. You have to really feel your senses, savor every sensation. You should feel every sight, smell, sound and touch with the same care. Also, if you feel your mind drifting away while doing this, you should motivate yourself to calmly return to this practice.
3. Being Aware of Your Body
Mindfulness encourages you to become aware of your body in a way you've never tried before. In this process, it is aimed to create a much broader perception than usual. Focus on the changes in your body and sensations in that moment. Observe these changes moment by moment. Especially if you have a discomfort in a certain part of your body, try to feel that point. Try to be aware by acknowledging that uncomfortable feeling. As you breathe in, try to feel your breath reaching that uncomfortable area.
4. Walking Meditation
For walking meditation, first find a quiet place away from the crowds and start walking. This area does not have to be a very large place. Find a quiet place and start walking at a leisurely pace. Keep walking, feeling what it's like to be standing and how your body is keeping its balance. Likewise, return to your starting point with a sense of awareness. This short practice can be done every day and is very useful for getting used to.
When Should You Do Mindfulness Exercises?
How often you should do mindfulness exercises actually depends on what kind of mindfulness exercise you plan to do. Because simple mindfulness exercises can be practiced anywhere and anytime. Research shows that it's especially helpful to keep your senses open and aware at all times. For more structured mindfulness exercises, such as walking meditation or sitting meditation, you need to set aside time where you can be in a quiet place without being distracted or interrupted. You may choose to do this type of exercise before starting your daily routine, for example when you just wake up. You can aim to be aware every day for about six months. Over time, you will find that mindfulness meditation becomes effortless. You can think of it as a commitment to reconnect with and nurture yourself.
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