Skills based on mindfulness have emerged as an important focus of several empirically supported treatments – DBT( Dialectical Behaviour Therapy)or mindfulness-based cognitive behavior therapy for depression, and mindfulness-based stress reduction (MBSR) are all effective treatments that are based on mindfulness. The roots of mindfulness practice are in the contemplative practices common to both eastern and Western spiritual disciplines and to the emerging scientific knowledge about the benefits of “allowing” experiences rather than suppressing or avoiding them.
How do you describe mindfulness?
1)In it’s totality, mindfulness has to do with the quality of awareness that a person brings to everyday living.
2)Learning to control your mind rather than letting your mind control you.
3)Mindfulness as a practice directs your attention to only one thing, and that one thing is the moment you are living in.
4)You can practise mindfulness anytime, anywhere.
Many people choose to dedicate time each day to practicing mindfulness and watching their mind. You might also find yourself in a moment of mindfulness when:
You walk through a park and you actually walk through the park. What does that mean? It means you let yourself “show up” in the park. You walk through the park aware of your feelings about the park, or your thoughts about the park, or how the park looks, or the sensation of each foot striking the pavement. This is different than taking a walk in the park and not “showing up” – instead, walking through the park while you are distracted by thoughts of what you’ll have for lunch, or the feelings towards a friend with whom you just argued, or worries about how you’re going to pay this month’s bills.You eat dessert and notice every flavor you are tasting, instead of eating the dessert while having a conversation and looking around the room to see who you know. If you’re being mindful, you’re not thinking about “Is it good or bad to have dessert?” You’re just really having dessert.
Having gotten free of your anxiety or self-consciousness, you dance to music and experience every note, instead of wondering if you look graceful or foolish.Thinking about someone you love or someone you hate, you pay attention to exactly what your love or your hate feels like.
You’re not caught up in justifying the love or hate to yourself; you’re just diving into the experience, with full awareness that you’re diving in.
When you recognize the moment, what it looks like, feels like, tastes like, sounds like – you are being mindful.
Further, mindfulness is the process of observing, describing, and participating in reality in a non-judgmental manner, in the moment and with effectiveness. At the same time, mindfulness is the window to acceptance, freedom, and wisdom.
HOW MEDITATION CAN HELP TO LOWER BLOOD PRESSURE
Modern life can feel relentless and stressful. But with the right tools, we all have the potential to be healthier and happier.
Meditation techniques are increasingly popular practices that may be useful in preventing or reducing elevated blood pressure.
✅ The practice may affect activity in the autonomic nervous system (which regulates blood pressure).
✅ Meditation appears to calm activity in the sympathetic nervous system (known to narrow the blood vessels in response to stress) and increases activity in the parasympathetic nervous system (known to promote widening of the blood vessels).
✅ Scientists have concluded: Meditation techniques appear to produce small yet meaningful reductions in blood pressure either as monotherapy or in conjunction with traditional pharmacotherapy.
✅ Meditation and mindfulness-based stress reduction may produce clinically significant reductions in blood pressure.
MINDFULNESS MEDITATION THEORY
Meditation is a practice that involves training your mind to focus and achieve a state of calmness and relaxation. It can involve various techniques such as mindfulness, deep breathing, visualization, and guided imagery. Meditation is often used for stress reduction, improving concentration, and promoting overall well-being.
Meditation has been shown to provide many benefits for both physical and mental health. It can reduce stress and anxiety, improve sleep, lower blood pressure, boost the immune system, and increase feelings of happiness and well-being. By creating content on the benefits of mindfulness meditation, you can help your audience learn about this practice and potentially improve their own health and well-being.
The theory of meditation is based on the idea that by training your mind to focus and achieve a state of calmness and relaxation, you can improve your mental and physical health. Meditation has been practiced for thousands of years and has roots in many different cultures and religions, including Hinduism, Buddhism, and Taoism. It is believed that meditation can help individuals develop greater self-awareness, increase compassion and empathy, and cultivate a sense of inner peace and well-being.
•Mindfulness-based Stress Reduction•
▪️Who Can Benefit From MBSR?
MBSR may be able to benefit those who are exploring ways to improve or manage stress. When used in conjunction with other types of therapy, MBSR has been found to treat mental and physical health conditions, such as:
•High blood pressure
•Post-traumatic stress disorders
•Family, work and financial stress
Meditation and Memory: A Neurocognitive Connection–Research has shown that participation in mindfulness-based stress reduction (MBSR) programs can lead to an increase in gray matter concentration within the left hippocampus, a part of the brain critically involved in learning and memory processes. This suggests that meditation could be a powerful tool for enhancing cognitive abilities.
Also Read: Mental health goals to focus on
The practice of mindfulness has been gaining traction for the past several years, and has quickly risen to celebrity status among practitioners for its use in reducing stress and assisting with mood regulation. Thousands of studies have documented the physical and mental health benefits of mindfulness, especially when practised as intended in the Mindfulness-Based Stress Reduction (MBSR)
Mindfulness, in essence, is the practice of becoming more aware of our thoughts, feelings, and physical sensations. It’s the practice of being aware of the present moment. In addition to increased awareness, mindfulness also mandates the acceptance of whatever thoughts, feelings and bodily sensations that do arise, and advocates for a non-judgemental attitude towards ourselves. In mindfulness practice, the idea is that by focusing on the present moment, we are able to override temptations to live in the mistakes of the past, or in fear regarding the future.
Some important ways that this is accomplished:
1–By drawing attention to your breathing: both throughout daily routines, and especially as you may be experiencing intense emotions.
2–In taking stock of your sensations: what you see, smell, hear, taste and feel. Allow yourself to ‘get lost’ in these sensations, and give yourself the time to do so.
3–Through cultivating nonattachment to your thoughts: allowing them to come and go without defining you.
4–By noticing whenever thoughts about the past or future are given free rein, and gently bringing awareness back to the present moment.
HOW TO MEDITATE: SIMPLE MEDITATION FOR BEGINNERS
1. Sit or lie comfortably. You may even want to invest in a meditation chair or cushion.
2. Close your eyes. You can use an eye mask.
3. Focus your attention on the breath and on how the body moves with each inhalation and exhalation.
4. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath.
Maintain this meditation practice for two to three minutes to start, and then try it for longer periods.
Breathe calmly and don’t forget to control your pressure! Be healthy!