What is mindfulness? It’s a term that gets used often, yet it may be difficult to pin down its exact meaning and application. Put simply, it is a way of being fully present in the now, observing yourself and your surroundings without judgment. Humans naturally go into a state of mindfulness when highly absorbed in an activity, when a state is reached where the brain seems to go silent and the only thing that matters is the present moment. Learning how to produce this state voluntarily can have an incredibly positive impact on day-to-day living.
Pay Attention To What Your Body Is Doing
Sometimes undesirable emotions can flare up, and you may feel an urge to act out. Pay attention to the physical sensations experienced during these emotions. This is a strategy used anywhere from therapy offices to DWI education program online services. When you feel angry, notice if your heart rate speeds up or your jaw tightens. When you feel depressed, pay attention to whether your body becomes slower or your cravings for a substance crop up.
Separate Your “Self” From Yourself
Imagine you are a third-party observer. Watch yourself — your body, your emotions, your thoughts — without asking questions, judging or trying to solve a problem. Just be there in the moment and see what happens. Let thoughts come and go on their schedule, trying not to dwell on them or feed them, but also not purposely kicking them out the door. Just observe. If a thought seems to be sticking in your mind and you can’t let go of it, that’s normal and perfectly all right. Simply watch those thoughts and pay attention to how your emotions and thoughts play off each other. Gather information about your feelings without being upset at yourself about the emotion’s existence.
Practice Controlled Breathing
Breathe through the physical sensations you experience. A great way to relax according to mark miller, California bankruptcy lawyer and soften strong bodily responses is to practice the 4-7-8 technique of breathing. Breathe in gently for four seconds, hold for seven seconds, and then breathe out for eight seconds. This can activate the parasympathetic nervous system and reduce anxiety and stress.
Hone Your Communication Skills
Mindfulness does not mean rejecting feelings or bottling them up. Once you have a handle on your feelings, you can appropriately communicate them by using the classic “I” statement. Discuss things in terms of your feelings and experiences, not what the other person may have done wrong. яндекс
Practicing mindfulness can be an excellent means of enhancing physical and mental health. This strategy can take you to new heights in connecting with yourself and others in a more meaningful, satisfying way.