What is mindfulness and how to practise it
Jakarta (ANTARA) - Amid the busyness of daily routines, anxiety, stress and mental exhaustion often arrive unnoticed. Our minds frequently become trapped in regrets about the past or worries about the future.
One effective way to manage these conditions is by practising mindfulness.
Quoting the Mayo Clinic, mindfulness is a form of meditation that trains full awareness of the present moment. The method is simply to observe one’s thoughts, feelings, body and surroundings without passing any judgement. Through this practice, we learn to accept circumstances as they are with greater calm.
Mindfulness is not merely a remedy for when anxiety strikes, but rather a daily lifestyle that allows us to go through the day with more focus, calm and direction.
Its tangible benefits are felt directly in everyday activities.
When the mind begins to wander, mindfulness helps the brain regain concentration so that work is completed more quickly. Taking short breaks amid a busy schedule is also effective at reducing fatigue, restoring energy and preventing burnout.
In addition, a honed self-awareness makes it easier to recognise emotions early. We can manage them wisely, remain calm, and know when to rest. Ultimately, this emotional balance prevents the mind from being drained by negativity. One’s mood improves and energy is preserved to enjoy every moment.
Implementing mindfulness
Regularly practising the basics of mindfulness can help keep the mind calm and clear amid a hectic schedule. This habit can also serve as one way to manage stress and maintain mental wellbeing.
According to the Ministry of Health, the following are some practical approaches to try each day:
- Centre your full attention
Take a moment to observe yourself. Use all five senses to fully feel touch, listen to sounds, and take in the sights, aromas and flavours around you.
- Regulate your breathing
When negative thoughts pass through, sit comfortably and close your eyes. Breathe in deeply and exhale slowly. Focus your attention entirely on the flow of your breath for several minutes.
Treat yourself with kindness, as you would treat a close friend. Be open to whatever you feel and find happiness in the simple things.
- Savour the moment while eating
Avoid eating in a rush or while using your phone. Begin with a prayer, notice the aroma, and enjoy every bite of food with full awareness.
- Remain calm while driving
Use traffic jams as an opportunity to practise patience. Drive slowly and carefully to foster empathy and soothe emotions.
- Channel creativity through drawing
Set aside time to draw or colour. This creative activity has proven effective at giving the mind space to rest from boredom.
- Keep a regular journal
Write down the thoughts, feelings and emotions experienced each day in a diary. Pouring your heart out in writing helps release pent-up emotions in a healthy way.