By Mark Kaplan / February 1, 2020
Mindfulness is giving yourself a break in two ways. First, it is taking time out to breathe and become aware of what you are doing or thinking, Even ten seconds can be a mindfulness break. Mindfulness is a relief from stress or anxiety. Since we have discussed that these two states of mind accelerate brain waves, mindfulness is equal to mediation which is the lowest rate of brain waves before sleep.
Secondly, mindfulness is a break from judgment. It is a break from judging yourself, others, or situations. It is a meditative perspective in which you are a witness more than a participant. In meditation, you are not trying at first to stop your thoughts, but to witness them flowing through your mind. When you are aware that you are thinking, you return to the starting point until more thoughts flow through. This is the purpose of a mantra. You say it until thoughts start flowing. When you are aware you are not saying your mantra, you start repeating it again.
In this state you refrain from judging yourself, others or your situation. You let judgements pass through without gripping them and doting on them. In this state, you are a witness and not one condemning yourself or others.
Mindfulness for Peacefulness
Mindfulness has been described as a treatment for worry, anxiety, and depression. Since each of these three states has us concerned about the negative state of our circumstances and usually the future, mindfulness brings us back to the present.
Flow is a perfect form of mindfulness. In flow, we are engaged in a challenging activity that has our entire focus and in which the prefrontal cortex is shut down. The prefrontal cortex is the part of the brain that would judge or criticize our actions. If you are skiing down a death-defying slope at 50 miles an hour, you don’t want the brain telling you this is not a good idea. You want full focus on the challenge.
If you are engaged in any activity that is expressing who you are like athletics, music, writing, painting, dancing, or surgery, you do not want the brain telling you you are not doing a good job. You need full release of all your capabilities to enjoy your performance. The greatest performances are always a result of being in flow where there is no hesitation nor second thoughts.
Flow is Mindfulness
Being in the state of flow or mindfulness often during our days is how we make them great days. The 5 positive behaviors we are discussing all have the potential to deliver flow and mindfulness as we learn, create, contribute, and focus on health and fitness. These behaviors are the opposite of doting on our fears or troubles. They all focus on our potential for self-actualization, promotions, better relationships, and bigger contributions.
Four easy practices of mindfulness might be:
1>Pay attention to the moment. What is going on? This is a break from monkey brain chatter or being stressed from fear. Stop. What are you thinking? What is worrying you? What is a solution to the current problem? What are your resources?
2>Live in the moment. If we are fully engaged, we are not thinking about the past or the future. Pre-plan as many positive behaviors as possible into your day so you are always moving forward and focused on the present activity that is building your potential. Avoid distractions like web surfing, phone checking, unnecessary email checking, and negative behaviors. These all take you away from positive engagement.
3>Accept yourself and others. Note when you are being judgmental. Judgment is painful. It doesn’t solve a problem, it causes anxiety. It is upsetting. Learn to let judgment, criticism, hate, jealousy, and condescension pass through your mind without grabbing on.
4>Focus on your breathing or just close your eyes and picture a desirable place or experience. Let your mind release all current thoughts and create a new focus for a few minutes. This practice on a regular basis can restructure your brain.
5>Do one thing at a time and do it well. Reserve energy for important tasks and make the most important tasks your priorities. Progress is satisfying. Create time blocks to improve focus and minimize distractions. Distractions are stressful. Try to cluster all the “to-do’s” in the time period of your lowest energy. Create a goal of making every day a good one and include the activities that make it a reality.
The need for mindfulness arises out of our lives being lived at such a hectic pace. Back in the days when mail arrived in stagecoaches and people were their own bosses, there was time to contemplate and connect with Nature. Our everyday activities were important to our lives and we were mindful of what we were doing.
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