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Mindfulness

Mindfulness means paying attention to the present moment. Mindfulness practices like deep breathing, being present, and loving kindness can help manage stress. Mindfulness can be practiced anywhere from 1-2 minutes to 15-20 minutes and incorporated into daily activities like drinking coffee, making beds, eating, listening, and hand washing by focusing on the sensations of each activity. Mindfulness becomes a habit through regular practice.

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phani Bhushan
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240 views2 pages

Mindfulness

Mindfulness means paying attention to the present moment. Mindfulness practices like deep breathing, being present, and loving kindness can help manage stress. Mindfulness can be practiced anywhere from 1-2 minutes to 15-20 minutes and incorporated into daily activities like drinking coffee, making beds, eating, listening, and hand washing by focusing on the sensations of each activity. Mindfulness becomes a habit through regular practice.

Uploaded by

phani Bhushan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Mindfulness literally means paying attention to something ‘on purpose’, being very aware of

our thoughts and staying in the current moment. It’s a way of living, of being, of seeing, of
tapping into the full power of your humanity.

Mindfulness practices – including deep breathing techniques, being present and positive, and
loving kindness – are great tools for stress management. As far as time is concerned, we can
spend even one or two minutes for practicing mindfulness. If you have 15 to 20 minutes to
spare, that’s great but you can also take a minute to close your eyes and clear your head.

We really can practice mindfulness anywhere. Here are a few ideas for how to fit mindfulness
into your daily routine:

Mindful drinking Coffee: Take a moment for deep breathing

 Focus on the sensations coming from your coffee. Notice the warmth, the
rising steam.
 How does the cup feel in your hand? When you take a sip, pay attention to the
taste, the aroma. As you swallow, feel the warm liquid.

Mindful Bed Making: Smooth out your mind as you smooth out your sheets.
 Notice how the sheets feel against your fingertips as you smooth out the wrinkles.
 Take the time to see your bed-making not as a chore but as a moving yoga pose — a
way to further calm your mind and body.

Mindful Eating: Way to a pleasant and healthy break.


 Appreciate the aroma of your food, and revel in the flavour and texture of each bite.
 Slowing down and savouring each bite nurtures our appreciation of food.

Mindful Listening: More meaningful communication


 Close your eyes and focus on the sounds around you. Pick a specific noise and follow
it.
 Before your next conversation, spend a few moments to clear your mind with long,
thoughtful breaths.

Mindful Hand-Washing: An opportunity to quiet your thoughts.


 Before washing, take a deep breath in through your nose and out through your mouth,
and feel the tension leaving your face and body.
 Be aware of the warm water as it flows over your hands, and let the fragrance of the
soap take you away.

Mindfulness is a practice for a reason, the only way to do it correctly is to do it as often as


you can until it feels like second nature.

References for Research Studies:

1. Davis, D. M. and Hayes, J. A. 2012. What are the Benefits of Mindfulness. American Psychological
Association. [Link]

2. Seppala, E. M. 2013. 20 Scientific Reasons to Start Meditating Today. Psychology Today.


[Link]
today
3. Donald, J. N. et al. 2016. Daily stress and the benefits of mindfulness: Examining the daily and
longitudinal relations between present-moment awareness and stress responses. Journal of Research in
Personality. [Link]

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