Mindfulness & Relaxation
Mindfulness & Relaxation
Mindfulness is the psychological process of bringing our attention to the present moment.It is an ancient buddhist practice that has gained huge popularity in modern times as scientific evidence emerges to support the many physical and psychological benefits that it can bring us.
Mindfulness is highly effective in relieving stress by inducing a state of relaxation which in itself brings many benefits such as increased immune function, lowered blood pressure, lowered anxiety, improved clarity of thinking, more energy and an increased sense of calm.
Brain imaging techniques are revealing that mindfulness can actually change the way different regions of the brain function and communicate with each other, helping to regulate our emotions and combat negative thoughts, which if left unchecked may lead to conditions such as anxiety, insomnia and depression.
We tend to have an almost constant stream of self talk going on in our heads, much of which is not only negative (and hugely unhelpful!) but which also takes our attention away from what is actually occuring now. We tend to spend much of our time either focusing on events that have already happened (that we can do nothing to change) or worrying about things that could happen in the future, most of which won't actually occur. We waste a great deal of mental energy on critical and self defeating thoughts but by learning to quieten these thoughts by simply focussing on the present, we will find that we feel more positive and more centred and better able to cope with the stresses and challenges that life may bring.
Mindfulness Techniques
Two effective Mindfulness techniques that I have learned and practice are the Mindfulness of Breathing, traditionally a Buddhist form of meditation, and the Body Scan. These exercises are best practiced sitting or lying down in a comfortable position in a quiet place, where you will be undisturbed.
The exercises can be done for just a few minutes at a time or for longer periods, as we become more practiced. It is common to be surprised and frustrated at how many thoughts constantly bombard us and 'invade' our minds but each time we notice our thoughts and that our minds have wandered we, simply and gently, bring our attention back to the object of focus (for example our breath or the sensations of our body).
Each time we bring our attention back to the present we are strengthening our mind and improving our ability to focus and concentrate. As with anything, the more we practice the easier it becomes, and over time we will notice that we generally feel calmer, happier and more at peace within ourselves and will notice a positive impact in many areas of our lives.
