In recent years, meditation has once again been in the news, thanks to various scientific studies that have demonstrated its benefits. In fact, today we know that meditation can reduce depression and anxiety, relieve pain, stimulate creativity and enhance the feeling of well-being.
In addition, various studies have shown that meditation can cause brain changes that lead to an improvement in certain functions. People who practice meditation regularly have a greater density of grey matter and respond more quickly to stimuli in their environment, capturing more details.
However, despite the fact that meditation is so beneficial, the truth is that in our hectic lives, we have little time to practice it. However, the good news is that to practice meditation it is not always necessary to sit for an hour in the lotus position. In fact, you can practice mindfulness meditation in your daily life through small exercises that you can include in your routine.
What is mindfulness meditation?
There are different types of meditation, but all of them aim to achieve a state of concentrated attention, either on an external object, our thoughts, or on the state of concentration itself. In zazen meditation, for example, thought is left free, it is not hindered.
Mindfulness promotes full awareness and encourages active presence in the here and now. The person must focus on the moment they are actively experiencing, but trying not to interfere with or evaluate what they are perceiving and feeling. In the field of psychotherapy, mindfulness is aimed at promoting acceptance of certain situations and emotions. However, it is also used to promote relaxation, self-knowledge and attention.
As we learn to develop this capacity for attention, we begin to live more fully, we find it easier to accept situations, we are more receptive and much less critical. In this way, our mind stops continually wandering between the past and the future, and instead focuses more and more on the present.
How to apply mindfulness meditation in everyday life?
Throughout the day, we can have different “mindfulness moments” that can give us peace and tranquility, without interfering too much with our daily tasks. In fact, it is more about doing some of those activities in a different way.
1. Mindfulness walk. If you usually take a walk during the day, perhaps on your way to or from work, you can use that time to immerse yourself in a state of mindfulness. It’s simply about focusing on those sensations that you often ignore, like your feet touching the ground and the sun or the wind against your skin. Focus on your breathing and focus on what’s happening in your body. It’s about developing a relaxed attention, not on the environment but on ourselves.
2. Eat mindfully. While you eat, you can also practice mindfulness meditation. In fact, not only will your psychological balance thank you, but also your digestive health. We usually eat in a hurry or without paying much attention to the food. However, try to taste that first bite of food, pay attention to the flavors and textures. Look at the food, enjoy its colors and aroma. Notice how the body reacts to these stimuli. You will rediscover the pleasure of eating and you will feel satiated much sooner.
3. Listen mindfully. Spend at least five minutes a day actively listening. Take a break and listen to all the sounds coming from your surroundings. If you live in a city, you probably hear sirens, cars, and even the sound of spikes against the asphalt. However, the important thing is that you listen without judging, without thinking that these are sounds that bother you, listen as if it were a symphony. Another alternative is to put on headphones and listen to a song, but without judging, just enjoying the notes and the lyrics. You will discover that the world is perceived in a different way.
4. Mindfulness breathing. We breathe to live, but it is a function that we perform automatically. In fact, we often do not breathe properly but incompletely, so we do not fully use our lungs. For this reason, you can take five minutes a day to breathe deeply. You can choose the moment when you feel most stressed, angry or irritable. Slowly breathe in through your nose, feel your chest move, hold the air for a few seconds and then exhale very slowly through your mouth. Do not think about anything other than breathing. When you return to reality you will have new energy and feel calmer.
5. Mindfulness habit. Throughout the day we perform dozens of tasks automatically. We have learned them over the years and now we simply do them, without thinking about each step or their effects. However, you can take advantage of that moment to have a small break, a reunion with yourself. For example, while you brush your teeth, comb your hair, get dressed or take a bath, you can become aware of the sensations you experience. It is about disconnecting from your thoughts and connecting with your sensations.
6. Mindfulness with a candle. This is a very simple exercise that takes no more than 10 or 15 minutes. You just have to light a candle in a dark room. Sit down and simply watch the flame. It is not about understanding the chemical reaction that is taking place, but rather about learning to focus your attention, freeing your mind from any other thoughts. It is a very simple technique, but at the same time, very powerful, as it will help you keep unwanted thoughts under control, allowing you to learn to focus more and more on the here and now.
7. Experience nature. You may not be able to do it every day, but at least three times a week, plan an encounter with nature, perhaps while doing sports. At a certain point, stop focusing on your thoughts and direct all your attention outwards, try to discover the small details and feel how they affect your body. You will realize that the path you have always followed is completely new. And every time you follow it with that attitude, you will discover completely different things.
Finally, remember that everything you do can be done better when you are relaxed.
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