Embrace the Present: Unraveling the Mystery of Mindfulness
Exploring the Concept: Mindfulness - A Matter of Meditation or Awareness
Ever wondered, "What's mindfulness all about?" Here's a take from Jon Kabat-Zinn, a renowned psychologist:
"Mindfulness is all about focusing, in the here and now, non-judgmentally."
In simple terms, it's like being 'right here, right now,' undisturbed. The core concept is about soaking it all in - the tangible and the intangible surrounding you. It's more than a ritualistic meditation practice, although it can be deep and intense.
Navigating Modern-day Barriers to Mindfulness
In our hectic world, finding mindfulness might seem challenging. Here's a simple tip: Find a quiet spot, maybe a garden, and focus on your senses.
Utilizing Physical Sensations and Experiences
The Perks of Mindfulness
Let's delve into the advantages of mindfulness that make it a game-changer in various aspects of life.
Mindful Leadership and Smart Decision Making
As a leadership tool, mindfulness helps people concentrate on the essential task at hand, reducing multitasking tendencies and encouraging high-quality interactions and decisions[6]. Mindful decision-makers weigh all options carefully, leading to wiser choices. Managers who foster mindful practices among their teams cultivate an atmosphere of engagement.
Organizations like Google, known for their social consciousness, offer mindfulness meditation as part of their employee learning and development programs. Embrace the present, sail life's ocean with ease!
As Eckhart Tolle so beautifully stated: "Always say 'yes' to the present moment. Surrender to what is. Say 'yes' to life—and you'll start to see how life starts working for you, rather than against you."
By Sunanda Sharma***
Sunanda Sharma is a skilled tarot reader, psychic, life coach, and published author. Find her at www.sunandatarot.com**
Practical Mindfulness Exercises
Practice makes perfect, and mindfulness is no exception! Here are some practical exercises to help strengthen your mindfulness skills, based on expert guidance:
Mindful Breathing
- Sit comfortably, close your eyes, and focus on the sensation of your breath. When your mind wanders, gently bring your focus back to your breath. This technique calms the mind and helps reduce anxiety[5].
Body Scan Meditation
- Lie down or sit comfortably, close your eyes, and slowly bring your attention to different parts of your body, starting from the toes and moving upward. Notice sensations, tension, or discomfort without judgment. This promotes relaxation and increases body awareness[5].
Mindful Movement
- Engage in physical activities like biking, weightlifting, or walking. Instead of focusing solely on the activity’s outcome, move and breathe mindfully, noticing bodily sensations and shifts in awareness. Examples include yoga poses such as side bends, chair pose, and leg bends[1].
Observing an Object
- Find a quiet place and pick a small, emotionally neutral object (e.g., a book, apple, or mug). Spend about 5 minutes observing it with all your senses: look at its color, texture, weight, sound, and smell. If your mind wanders, gently return your attention to the object without judgment. Doing this exercise three times a week enhances focused attention and sensory awareness[2].
[1] Mindful.org[2] Martha Beck, Wayfinder[3] Paolo and Peasley, 2008, Current Directions in Psychological Science, 17:113-119[4] Davidson, Kabat-Zinn, Schumacher, Rosenkranz, Muller, Santorelli, Ursin, Harrington, Bonus, Rauch, Sheridan, Iverson, & Lazar, 2003, Proceedings of the National Academy of Sciences, 100(13):8569-8577[5] Jon Kabat-Zinn, Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness[6] Khoshaba, B, & Robinson, K. (2016). In a quest for wisdom: defining mindfulness and self-awareness for a new science of wisdom. Captulations THINK, 19(6/7), 77-94.
- Mindfulness is not just a meditation practice; it's a lifestyle choice that encompasses areas like science, health-and-wellness, mental-health, and personal-growth, advocating for living 'right here, right now,' undisturbed and open to all surrounding sensory experiences.
- Pursuing mindfulness in our busy world can be challenging, but simple techniques such as finding a quiet spot, focusing on sight and hearing, or engaging in practical exercises like mindful breathing, body scan meditation, or observing an object, can help strengthen these skills.
- Adopting a mindful approach to life has numerous benefits, such as reducing stress, boosting memory, improving relationships, and fostering empathy, compassion, tolerance, and acceptance. Embracing mindfulness in leadership and decision-making can lead to better quality interactions, wiser choices, and a more engaged workforce.
