How to practice a mindfulness?

Mindfulness.

What is it actually?

It’s a simple word. It suggests that the mind is fully attending to what’s happening, to what you’re doing,  you’re moving through. That might seem trivial, except for the annoying fact that we so often stay away  from our actual mind site.

Our mind usually takes a roller-coaster rides and we lose touch with our body, and eventually  we’re so much into our thoughts about something that just happened or sometimes we start daydreaming. And that makes us anxious/sad.

How to practice a mindfulness?

One way which is very easy and simpler is to meditate. A basic method is to focus your thoughts  on your own breathing—a practice called “mindful breathing.”

Sit a aside and practice this on same place everyday, you’ll find it easier to focus attention on your breath in your daily life—an important skill to help you deal with stress, anxiety, and negative emotions like anger,jealousy also try to cool yourself down when your temper increases, and sharpen your ability to concentrate.

Time required:

Start with 10 minutes daily for at least a week (though research suggests that mindfulness increases the more you practice it).

How to practice it?

The most simple way to do mindful breathing is simply to focus your attention on your breath, the inhale and exhale. It’s about taking a pause in your breathing techniques. You can do this while standing too, but ideally you’ll be sitting or even lying in a very comfortable position. Your eyes may be open or closed, but you may find it easier to maintain your focus if you close your eyes.With closed eyes, you can stop your visuals so that it would help you to focus on your body.

It can help to set aside a designated time for this exercise, but it can also help to practice it when you’re feeling particularly in tough mental health state. Experts believe a regular practice of mindful breathing can make it easier to do it in difficult situations. Your tolerance would increase.

Sometimes, especially when trying to calm yourself in a stressful moment, it might help to start by taking an deep breath: a deep inhale through your nostrils (3 seconds), hold your breath (2 seconds), and a long exhale through your mouth (4 seconds).

Otherwise, simply observe each breath without trying to adjust it; it may help to focus on the rise and fall of your chest or the sensation through your nostrils. Try to feel all the sensations which are going through your body. As you do so, you may find that your mind wanders, distracted by thoughts or bodily sensations. That’s okay.

Find a super comfortable position.

You can be seated on a chair or on the floor on a cushion. Keep your back upright, but not too straight. Hands resting wherever they’re comfortable. Tongue on the roof of your mouth or wherever it’s comfortable. Keep your body so relaxed.

Feel your body. Calm the body movements.

Try to notice the shape of your body, its weight. Let yourself relax and become curious about your body seated here—the sensations it experiences, the touch, the connection with the floor or the chair. The way your sensations with your skin, and all other senses. Relax any areas of tightness or tension. Just breathe.

 

Focus into your breath.

Feel the natural flow of breath—inside out. You don’t have to do anything to your breath. Not long, not short, just natural.In the beginning start with the calming your body movements. Gradually you will also hear your sound of your heart too. Then Notice where you feel your breath in your body. It might be in your lungs. It may be in your chest or throat or in your nostrils. See if you can feel the sensations of breath, one breath at a time. When one breath ends, the next breath begins.

 

Don’t Be so strict to your roller-coaster thoughts.

Now as you do this, you will notice that your mind may start to jump your attention from one area to another. You may start thinking about other things. If this happens,it is very common.  it is not a problem. It’s very natural. Don’t feel guilty about it.  You can say “thinking” or “wandering” in your head softly. And then gently redirect your attention right back to the breathing.

Stay here for 6 to 7 minutes.

Notice your breath, in silence. From time to time, you’ll be lost in thought, then return to your breath.

 

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