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Countless Mindfulness Benefits That Will Change Your Life Forever

Mindfulness has been around for thousands of years, whether on its own or as part of a larger tradition. It was popularized in the East by religious and spiritual institutions and in the West by particular people and secular institutions. This practice has gained tremendous popularity in the modern world as it can change the wiring and the entire lookout of our brain which was never possible before. Mindfulness is growing as a personal practice and also as the most common therapy for many. Because of the countless mindfulness benefits, many people are practising it regularly. Scientifically it has been found that mindfulness benefits can bring improvements in both physical and psychological symptoms.

What Is Mindfulness?

Mindfulness is something we all naturally have within us, but with the extremely fast-paced world, we forget to check in with ourselves most of the time. It comes to us easily when we practice it on a daily basis. Mindfulness means to be aware of your body, mind, and being aware of where we are and what we’re doing without being judgmental. It creates a more spacious way of being in the world without being overly reactive or overwhelmed by what’s going on around us. Mindfulness transforms how we relate to events and experiences and this, in turn, is thought to create a feeling of calm around us. When we train our brain to be mindful, we’re actually remodelling the physical structure of our brain. Read on to know how we can use mindfulness practices in our day-to-day life.

Why Practice Mindfulness?

For a few, mindfulness is primarily a way to enhance health and a tool for self-exploration. But for others, mindfulness is a spiritual path, a way to develop insight into the human condition and freedom from suffering. Practising mindfulness will help us experience the moment, without being dragged away by thoughts or feelings. The more you practice mindfulness, the easier it will become to stay calm and focused. If you haven’t practised mindfulness before it can be a little tricky as our minds are used to wandering. Our mind is always attempting to fix on a thought or a feeling, judge it as good or bad. Here mindfulness helps us put some space between our thoughts and our reactions. Research has proved that the impact of mindfulness on our physical and emotional health is worth exploring.

benefit of mindfulness
Benefits of mindfulness are numerous

Tips For Practicing Mindfulness That Will Help You Live The Moment Better

If you are a beginner, mindfulness can feel really strange and can be hard to know if you’re doing it right. Here’s a list of mindfulness tips on how to practice mindfulness that can be of help, not just to beginners but also to long-time practitioners. 

Set A Time and Place

You don’t need special equipment to access your mindfulness skills; all you need is a meditation cushion or bench where you are comfortable. For a beginner, 5 to 10 minutes is good enough. After enough practice, you can gradually increase the time.

Feel Your Breath

Firstly get comfortable and start to breathe while following the sensation of your breath – strong, deep, slow breaths as it comes in and goes out. Make sure that your abdomen is moving up and down as you breathe. Take a note of what is happening in your body as the breath comes in and goes out.

Acknowledge Your Thoughts

Our minds often get carried away in thought. If your mind moves away, just acknowledge that your mind has wandered and gently bring your focus back to your breath. This is why mindfulness is considered as the practice of bringing you back to the present moment.

Be Kind Towards Wandering Mind

Don’t judge yourself or get obsessed over whatever thoughts crop up. If they come just let them be and practice to recognize when your mind has wandered off, and try to gently bring it back. There is no need to hurry things along, just remind yourself that whatever happens is okay.

Observe Your Emotions

Observe and identify emotions that come to you so that you can resist the temptation to get carried away by a particular thought down a tunnel into the past or future. Emotions keep coming and going, let your attention land softly on them, without needing to change or understand them.

Mindfulness Benefits In Adults

There are tons of benefits of mindfulness if you practice them regularly. The mindfulness benefits can be gained simply by closing the eyes and being silent for a few minutes. So simple and easy that anyone can do it! Through mindfulness, we can induce a state of relaxation within us that can reap many physical and mental benefits. 

Reduces Stress Levels

Mindfulness is considered a key element to fight and reduce stress. There are numerous studies that prove that mindfulness-based stress reduction helps alleviate stress, leading to a better mood.

Improves Mental Health

In recent years, psychotherapists have turned to mindfulness as an important element in the treatment of depression and anxiety. It also acts as an antidepressant medication in preventing depression relapse.

mindfulness benefits
Reduce stress with the help of mindfulness

Increase Attention Span

One of the many mindfulness benefits is that it is great for people who find it difficult to pay attention for long periods of time. Regular practice of mindfulness enhances your focus and increases your attention span.

Helps Cope with Pain

People with chronic pain who practice mindfulness have reported less severe pain and pain-related distress. Mindfulness teaches them to be more active in spite of their pain.

Aid in Weight Management

Some mindfulness techniques have been shown to reduce overeating and obesity. According to a 2017 review, mindfulness benefits can help lose weight and stick to a positive change in eating habits.

Lessen Negative Thoughts

Practising mindfulness while you engage in movement-based behaviours, such as walking, standing, and sitting is associated with lessened negative thoughts.

Healthy Heart

Multiple studies show that mindfulness benefits can improve your heart’s health. Practising mindfulness for 10 to 15 minutes a day improves heart rate and lowers blood pressure.

Decrease Cognitive Decline

As we get older there is a high possibility to lose some of the cognitive flexibility and having short-term memory loss. Evidence has shown that mindfulness-based cognitive therapy may be able to slow cognitive decline, even in people with Alzheimer’s.

Reduces the Feeling of Loneliness

Loneliness is one of the main reasons for mental and physical health complications. According to Cigna’s 2020 Loneliness Index, 61% of adults feel lonely. The review shows that the influence of mindfulness on alleviating loneliness is promising and may help ease this feeling of loneliness. 

mindfulness benefits
Take a deep breath and calm yourself

Improves Immune Response

There are immune cells in our body that help us to fight disease and infection. Practising mindfulness may affect these disease-fighting cells.

Enhances Sleep

According to the (NSF) National Sleep Foundation, adults from 18 to 64 years old need about 7–9 hours of sleep. Lack of sleep can create havoc on your body and mind. Mindfulness meditation has long been shown to help improve sleeping habits.

Improves General Health

Mindfulness can enhance or increase multiple behaviours related to health, like going for regular health check-ups, being physically active, avoiding alcohol and much more. A happy mind is a healthy body.

Benefits Of Mindfulness In Children

Mindfulness Benefits In Children

The benefits of mindfulness for adults have been a topic of studies for decades and with so many known benefits the focus is now shifting towards the benefits of mindfulness for kids. Mindfulness studies with children have become more common with so many children ready to participate. The good news is that the results of these studies have been very feasible and promising. Let’s take a look at some of the amazing outcomes of these studies.

Enhances the Power to Focus

Mindfulness benefits can help students focus and reduce stress. It helps achieve the growth of new neural networks in the brain that are essentially rewiring your brain to find better and new ways to handle tasks and cope with academic stress. The ability to ignore distractions and concentrate better is the effect of mindfulness interventions. This leads to a whole chain of positive events, like increased confidence and better academic grades.

Sound Sleep

Studies have shown that there is a link between mindfulness training and sleep quality in children. Children who participated in the mindfulness program two times a week over a 2 yrs period gained an average of 74 minutes of sleep per night. Engaging in mindful practices can lead to greater self-appreciation. Eating right, moving your body with purpose and having the ability to calm and centre yourself in healthy ways all lead to a better night’s sleep. 

Surrounded with mindfulness
Mindfulness will help you mentally improve

Improves Self-Regulation

Mindfulness practice actually helps children become more aware and accepting of emotional signals. It helps them deal with tough emotions where they tend to be reactive. With mindfulness skills, kids learn to control their behaviour and respond in a balanced and rational way.

Protects from Depression

A Chinese study has shown that mindfulness benefits can protect children against the depressive symptoms that can arise from being victimized by bullies. It helps children consider perspectives other than their own and find constructive reactions in the face of bullying. Students who follow an in-class mindfulness program reported fewer indications of depression.

Greater Efficiency

Children who practise mindfulness have the benefit of increased energy and more self-absurdness to help them cope through assignments and tasks quickly and efficiently.

Decreased Addictions

Mindfulness-based therapy is growing in popularity among the treatment of addiction, substance use disorders and behavioural addictions among children. Mindfulness focuses on self-care, which increases feelings of self-worth and may lead to less dependency on addictive substances.

Reduces Anxiety

Anxiety among children is at an all-time high today. Mindfulness exercises are extremely effective ways to stop the anxiety symptoms in children and re-regulate blood pressure, breathing and heart rate. It teaches children how to focus on the present and respond to stress with awareness of what is happening, rather than simply acting instinctively.

boost self esteem with mindfulness
boost self-esteem with mindfulness

Boosts Self Esteem

Many kids struggle with low esteem and a negative mindset. Mindfulness-based interventions significantly raised self-esteem as the emphasis is more on self-acceptance and self-compassion. Mindfulness meditation practices help kids to learn to love themselves and this can transform their self-esteem completely.

Improves Communication Skills

Mindfulness exercises will help children get in touch with their thoughts and feelings better. It enhances the ability to listen and communicate more thoughtfully and effectively. This will make the children feel confident both personally and academically.

Development of Performance Skills

Practising mindfulness helps children approach situations from a fresh perspective and use existing knowledge more effectively for better results. Mindfulness contributes directly to the development of cognitive and performance skills. It helps kids to pay attention, to be more focused and think more innovatively.     

calm with mindfulness
Practice Calming yourself

With all the above benefits of mindfulness, we can conclude that it is a miracle by which we master and restore ourselves. A great way to improve the quality of our life and live the present moment wholeheartedly!

Mindfulness Activities In Our Daily Lives

Incorporating mindfulness activities into your routine helps to ease stress, soothe anxiety, and be more active and engaged in life. The everyday mindfulness activities below offer plenty of opportunities to slow down and be more aware of yourself and the things around you. Here are a few mindfulness activities for kids, teens and adults that can be practised in our daily lives.

Mindful Meditation

Mindfulness meditation teaches you to stay focused and helps to slow down racing thoughts. It is a type of meditation that calms both your mind and body by rejecting negativity. This combination of meditation and mindfulness helps to accept thoughts, feelings, and sensations without being judgmental.

Mindful Driving

Practising mindfulness throughout your commute is a great opportunity to train the mind. Scan your environment and become aware about the things around you, the lights, pedestrians, terrain, foliage, and skyline. Arrive at the office refreshed and ready for the day.

Mindful Eating

Mindful eating will help you gain control over your eating habits. Turn off your television, put your phone away and have your meal in silence and focus on the flavors, aromas, and texture of your food. Mindful eating promotes weight loss, reduces binge eating, and helps you feel better.

Mindful Gardening

Gardening is a great way to practice mindfulness and to connect with the earth. Set yourself up with a simple task, like planting some seeds, feeling the texture of soil or watering some flowers. Allow yourself to enjoy the process that will help you keep calm and cultivate a healthy mind.

Mindful Workout

Instead of simply working out to burn calories, master a skill, where you can move and breathe in a way that gets your blood pumping and invigorates every cell in your body. Keep away your heart rate monitor, take a deep breath and immerse yourself in a mindful workout.

Mindfulness And Meditation

There is always confusion between mindfulness and meditation. The benefits of meditation and mindfulness have many similarities and can overlap. Meditation is a formal seated practice where you spend a focused amount of time; however, mindfulness is an act of being aware and paying attention to whatever you’re doing that can be practised at any time. They are more like mirror reflections of each other where mindfulness supports and enriches meditation, while meditation nurtures and expands mindfulness. Here are some common types of mindfulness meditation:

Body Scan Meditation: This is one of the most effective ways to begin a mindfulness meditation practise which is generally done lying down. The purpose here is to reconnect to your physical self and become aware of your bodily sensations in a mindful way. 

Movement Meditation: Meditation here is not sitting and focusing on breathing, but here the focus is more on the bodily sensations. The goal is to focus on the movements of the body like bodily sensations, breathing and mindfully watching rather than the goal of the movement. 

Breathing Space Meditation: This is a mini-meditation that is short and just for three minutes. Practice it at least twice a day and make it part of your daily routine. This is great for people experiencing a highly stressful situation and studies have shown that it is very effective.

Expanding Awareness Meditation: This can be practised in any position either by sitting or standing. Focus is basically in order, starting from breath, body, sounds, feelings, thoughts and moving parts of our environment. This meditation helps expand our awareness outward whatever is most predominant in our consciousness.

With all the above mindfulness benefits, we can conclude that it is a miracle by which we master and restore ourselves. A great way to improve the quality of life and live the present moment wholeheartedly! To put it simply, it’s taking a few moments to focus on yourself. When you start practising mindfulness you’ll notice that mindful moments begin to occur more frequently throughout your day. Just come out of your comfort zone and embrace mindfulness practices to see why this concept has become so intensely popular in mainstream media. Do share your experience in the comment box below.

FAQ’S On Mindfulness:

Q: Why is mindfulness so important? 

A: Scientifically it has been found to have a great effect for stress reduction and overall happiness.

Q: How does mindfulness work?

A: Mindfulness can induce the relaxation response which engages the parasympathetic nervous system to calm down by lowering the heart rate, blood pressure, and muscle tension.

Q: What are the physical benefits of mindfulness?

A: Mindfulness helps to keep fit physically, thereby reducing heart disease and lowering high blood pressure.

Q: Why is mindfulness good for mental health?

A: Mindfulness helps reduce anxiety, stress, and depression and due to this mindfulness psychology has become a part of mental health treatment.

Q: How does mindfulness impact the brain?

A: Practicing mindfulness can literally change your mind, brain, and IQ.

Q: What are the benefits of mindfulness at work?

A: Mindfulness benefits help us navigate through difficult, trying, and stressful situations with more ease, comfort, and grace at the workplace.

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