Developments that happened over thousands of years as experience and knowledge in the east and recent scientific advances in the west confirmed the health benefits of mindfulness and related psychological interventions. Mindfulness is about noticing the present moment with a conscious mind and a compassionate, open, and loving heart. When mindfulness is brought to its core, two essential parts remain:
- to notice and
- to accept and appreciate what is noticed.
The witness to consciousness, observations, and stays without grasping will allow every moment to flow in and out so that the next moment will flow in ultimately. To unfold the gaze of our attention, along with the conscious, aware, and observing mind, we consider kindness, friendly, accepting, generous, gentle, loving, and grateful to every experience and each sensation, thought, or feeling. In this way, awareness encourages us to treasure our expertise at every moment as though it were our first and last precious gift worthy of full attention. We all can know what is happening in the body, mind, and heart in each moment and to accept and befriend what we notice. Mindfulness, positive psychology gives us the tools to engage fully in our experience and live without censorship.
Four main Lessons in Mindfulness
Four significant lessons in the mindfulness are:
- survey and
- body stretch.
Breathing will bring your attention to the inner space, which you can acquire through taking several deep and mindful breaths—secondly, a silent acknowledgment of practice intentions establishing our intention. Surveying our body by comfortably lying down is another important aspect.
The breathing process should be monitored and then gently survey the body. Finally, through body stretching exercise, the tension in the various muscle groups can be relaxed.
Mindful Standing and Walking
1. Mindful Standing
Standing mindfully is a versatile and straightforward practice that enhances body awareness, balancing, and centering.
Steps for mindful standing practice. First of all, Get in a good standing position. Then gently close your eyes, and establish your intention. After that, bring your full attention to the standing position. Finally, note the sensations at the bottom of your feet and be aware of the muscles that are keeping your body upright.
2. Mindful walking
An essential thing in mindful walking is the connection with breathing. Do not lose your connection to the breath during mindful walking. You can incorporate walking with the rhythm of your breath for enhanced consciousness of walking and breathing. Secondly, Notice the bodily sensations in each component of the step. You need to clap your hands, put one hand in the other, or hold your hands together in the back. When the mind wanders with judgments, emotions, or thoughts, arise, acknowledge them, and gently bring the attention back to the walking.
The Mindfulness RAIN Approach
RAIN stands for recognition, acceptance, investigation, and non-identification.
To apply RAIN to thoughts, start with a few mindful breaths, bringing the attention inward. Then do the following steps, initially, recognize the thought followed by becoming aware of it. If there is a particular thought asking for your attention, bring your full attention to that thought. Finally, investigate the thought and pay close attention to the various qualities of the thoughts.
Cultivating Positive States
Inspiration, Surprise, Love, and Challenges are essential tools to cultivate positive states. Inspiration is about being in touch with our dreams, creativity, and creative fire. However, surprise requires that we trust what comes our way while staying fluid, flexible, and curious. In the case of love, it touches the deepest layers of our being and keeps us connected to our most profound expressions of humanity. Lastly, the challenges invite us to stretch and grow beyond our comfort zone; to not rely on what is familiar; and to explore new possibilities, interests, and domains.
Mindfulness Loving-Kindness Practice
To practice the mindfulness of loving and kindness, imagine yourself vividly. Picture yourself as you are now. If you think it will help you conjure up tenderness towards yourself presently, think of yourself as a baby or a child held in love and kindness. Smile at your image and give your body the message of joy and ease.
Bring IT All Together to make a Mindful Day
Plan a mindful day to carry out in a proper silence. During that time, you have set aside for your mindful day, maintain calm, and open yourself without doing anything. You have to follow the simplicity of being, such as sitting, walking, listening, seeing, eating, cleaning, stretching, and attending to and being aware of these states. Most importantly, minimize the expectations and incorporate nature into the day as much as possible.