There is one thing you can do each day that will greatly improve your life, health, and relationships. It is mindfulness. It can be done anywhere, it doesn’t cost anything, and it doesn’t require special tools or skills.
What Is Mindfulness?
Mindfulness means being present in the moment and focusing on what is happening right now. The opposite would be distractedness; for instance, while working, you concentrate on everything you need to do around the house, or vice versa. When you practice mindfulness, you engage in intentional, conscious, and less reactive deliberate actions (or inactions).
Mindfulness Is a Little Vacation for Your Mind
Mindfulness creates calm and focuses the mind, cultivating greater attention and clarity. Mindfulness is scientifically validated to help people deal with the challenges and stressors of life. By working on focus and attention, you can manage your emotions better, connect with others more successfully, and become happier and more effective in your work and life. It can change how you deal with yourself, your stressors, and others. It allows you to remain calm amid the storm without letting circumstances overwhelm you and cause frustration and exhaustion. Mindful action is proactive rather than reactive.
What Are the Specific Benefits of Mindfulness?
The key benefit is the ability to choose what you think about and do—in other words, the ability to act rather than react. A daily mindfulness practice can also have the following five benefits.
1. Reduce stress and anxiety. Mindfulness calms the mind, the underlying premise for managing stress and anxiety. When we feel stressed and anxious, our minds run at top speed in many different directions simultaneously — thus racing our hearts, tight muscles, and snappish reactions. Mindfulness can relax your mind and body to help you achieve a calmer state to face the world and all its challenges.
2. Improve your ability to deal with difficult times and people. Mindfulness is very helpful during difficult times and when dealing with difficult people. Sometimes, our reactions to events and people are only partly related to that event or person. Often, some experiences color our response and make it more intense or problematic than the situation or person alone warrants. Mindfulness can help by calming your mind and helping you identify and understand the deeper questions that arise during these times
3. Increase focus and productivity
Our lives, with their many devices and distractions, can make us feel frazzled and disrupt our ability to focus and pay attention. With all the obligations we handle in our numerous roles, mindfulness can restore our ability to focus and calm our minds to manage all that we must.
4. Increase compassion for self and others.
Mindfulness can increase our capacity for compassion toward ourselves and others. Compassion is an emotional response whereby one perceives another’s problem and genuinely wants to help resolve the problem. This is part of what lawyers do: People come to us with their problems or to avoid future issues, and we help fix or prevent them. Without compassion, we cannot understand others, anticipate what they will do, or take preemptive steps to avoid problems. Read More
5. Develop perseverance.
Life requires perseverance. We must keep working, keep trying, and keep going. We must be able to walk away when things are not working, take a break, and come back fresh and ready. Mindfulness allows our brains to rest and rejuvenate so that we can persevere.
How to Practice Mindfulness
Be present in the moment and focus on what is happening right now. If other thoughts come into your mind to distract you, notice them and then let them go. If you find it helpful, mentally address the thought with a nod of your head or a quiet “Hello,” and then let it go and again focus on the present moment. When something leads to judgment, acknowledge that judgment and let it go. Instead, focus on the fact of what happened, not the judgment attached to the action. Also, focus on your breath. Be deliberate in your breathing. Take long, slow, calming breaths, in and out. Breathe deeply, hold it briefly, and breathe out completely.
You can also sigh on the exhale. It is a great way to release stress and negative energy. Imagine breathing in the “good” and releasing the “bad” on the exhale. Deep breathing relaxes the mind and body because it gives your mind and body oxygen to feel good and work well while releasing waste carbon dioxide. Throughout your day, notice when you can take five minutes to focus on being present at the moment and breathing deeply. You will have started your mindfulness practice and be on your way to acting deliberately and with intention.