What is it?
A state of present and personal awareness which encompasses cognitive, emotional, and sensory functions to empower an individual to respond productively to the demands of daily life.
It is not a religion, a silver bullet or a short-term solution.
Why?
Mindfulness has shown to:
- Improve life satisfaction
- Decrease emotional exhaustion
- Cope with situations and changes
- And combat stress
How?
Exercise 1: Breath control
- Inhale slowly while counting mentally 1, 2, 3 and 4
- Hold your breath and mentally count 4 seconds
- Exhale slowly while counting mentally 1, 2, 3 and 4
- And finally rest mentally for 4 seconds before re-starting the inhalation cycle.
Exercise 2: Meditation
- Create a regular time and space that is free of external distractions
- Start with 5 minute and gradually increase up to 30 minutes
- Choose a comfortable sitting position with the feet touching the ground/grass
- Sit up straight, shoulder square, tongue resting on the roof of the palate, eyes closed
- Start with deep breathing till you achieve a comfortable rhythm
- Focus on one part of body where the breath feels prominent: (like nostril, diaphragm, throat)
- Maintain attention to the breath
- If mind wanders, accept it and keep returning your attention to our breathing
- When timer rings, give thanks to the universe, rub palms vigorously and gently apply the warmth to your eyes and face and gently open your eyes
Resource:
Wandering mind not a happy mind – Harvard Gazette
