It is no secret that living in the present moment increases our appreciation for life. Still you may wonder, how do you embrace mindfulness? There are 10 ways to do so and we are going to be dishing them out. 

A Helpful Guide to Mindfulness – And Why It Is Important

Let us now uncover the true meaning of mindfulness and how adding it to your life can benefit you. 

Mindfulness Definition

If we should go by the true definition, mindfulness is the practice of being aware of yourself. It is a simple term that means bringing your full attention to the present moment.

How Scientific Facts Prove Mindfulness is Beneficial 

1. Mindfulness can help prevent and treat depression.
2. Studies also show that mindfulness increases body satisfaction most especially in women.
3. Being mindful enhances cognition and concentration.
4. It promote relaxation and good sleep as well as regulating emotions.
5. Mindfulness helps fight addiction.
6. According to science, mindfulness provides physical benefits to people – reducing gaining, balancing blood pressure and hormones in the body.

Mindfulness Statistics and Facts

In the whole wide world, the practice of mindfulness has gone wild. About 500 million practice mindfulness aground the world. These population is a combination of both the young and the old. While some do this on their own, others turn to books and apps for assistance.

A wonderful fact about mindfulness is that it can decease aging and cognitive decline. Add to that, it can make one happier and achieve a state of spiritual enlightenment. There is always a record of positive changes when someone goes into this practice. Did you also know that mindfulness is effective in the workplace? For instance, those who employ mindfulness programs at work tend to be more productive and useful.

Mindfulness and the Skill of Being Present – How can you cultivate it? 

Let this one thing be in your mind that it is not an automatic process. You need to cultivate mindfulness skills in order to benefit from it. 

To begin with, you can incorporate mindfulness into daily activities (especially things you enjoy doing). You can also select a daily routine and try to be mindful about it. In the area of triggers, you can try to discern what sets you off and replace your angry reaction with the flash of being present. 

Meditation – A Tool that can lead you to Mindfulness

Many people attest to the fact that meditation is a powerful practice that helps you do well totally. It can also help you cultivate the skill of mindfulness. But you will need to know and use the right techniques to achieve that. We will see a few examples.

Mindfulness Meditation Techniques for Beginners

One of the techniques beginners can use is the breath-focused meditation. It is as simple as just using your breath to anchor yourself in the present moment. The only thing you need to do is focus on your breath.

One that has to with focusing on an object is the focus meditation. As you fix your mind on the object, you examine it completely and fully, you try to notice even the smallest details. 

The progressive muscle relaxation meditation is somewhat new to the ears of people. If you are one of them, no problems. Still give it a try. It is practically simple. Just tighten or loosen your muscle and you will be relaxed. 

Another popular one is the mantra meditation. You repeat certain words or phrases that resonates with you when you meditate. You can either say it out loud or silently but it should be said with a slow pace.

Incorporating Mindfulness into Your Daily Life – How do you do so?

1. Do not start your day with a rush, it is not a battle please. Gently take a deep breath and observe your thoughts. 
2. Mindfully eat your meals by savoring every detail of the food.
3. Engage in mindful breaks to reset your mind.
4. Try to concentrate on one task at hand. Avoid multitasking. 
5. Mindful communication and mindful walking should be in your to-do list.
6. Enumerate the things you are grateful for.  

10 ways to help you learn how to embrace the present moment

How do you embrace mindfulness? There are 10 ways to do so as we will see below:

1. Run-through Deep Breathing Exercises

Deep breathing exercises is another word for mindful breathing. It is a sure way to embrace the present moment. During this exercise, your focus is brought to your body sensations, flow of air and sound of breath. 

It has been confirmed that doing this exercise reduces anxiety and stress as well as lowering blood pressure and improving digestion. It also helps you relax when you are tensed. 

2. Engage Your Senses Fully

The sense of sight, taste, hearing, smell and touch are empowered when you fully engage them. Therefore, you should utilize them well if you want to live in the present moment.

If you are fumbling when it comes to do this, no problem. Just do the 5-4-3-2-1 technique. This simply means you pay attention the 5 things you see, notice the colors and patterns. Then you shift your focus to the 4 things you hear, are there quiet sound or loud sounds? Are they pleasant or unpleasant? Then, feel the touch and texture of 3 things around you. Notice the smell of 2 things and taste 1 delicious food.

3. Combine Mindful Movement like Tai Chi etc

Sprinkle in some mindful movements as they help you focus on the physical sensations within the body. For instance, yoga, tai chi, pilates and gijong. 

If you don’t want to do these, you can try going for a walk. As you do, pay attention to your breath, posture and you environment.

4. Practice Gratitude and Appreciation

Take a pen and a paper and make yourself a journal. In that journal, list out the things you appreciate in your life. They could be big or small. You will notice as you do this that your present life is worthwhile. It will make you focus on the here and now instead of focusing your thoughts about the past or future. 

5. Disconnect from Technology and Digital Distractions

Our digital devices are one of the things that takes us out of the present moment. We send emails and messages, we scroll up and down checking pictures and videos of people who we know or do not know. It’s like notifications pop up every minute. Even the tech world admits that our devices do not make us productive. 

If you want to live in the present moment, then please, limit your screen time. This calls for unplugging, disconnecting and even completely turning off your phone. If you do not do these before you begin your mindfulness practice, you may get distracted and end it entirely. 

6. Spend Time in Nature

Nature is one of the best ways to experience the present moment. Nature serves as a wonderful role model. You may wonder how that is so. Well, there are things you can learn from nature. The tress, for example, have their seasons. They never hurry to get to the next phase, yet they still produce when the times comes. So, you too can learn to avoid hurrying.

So spend time outdoors. With yourself alone or with others, you can hike, go for picnic or do some kind of adventure – without your devices, of course. Doing this will put your mind off things you have no control over and to just focus on the present moment. The objective is just to be fully present.

7. Engage in Mindful Eating

Mindful eating means you eat slowly and purposefully. Eat your meals at specific times each day. If you feel your favorite TV show or your device is not making you enjoy your meal, then put it away. Start by taking deep breaths, then notice the color of the meal. Pay attention to the flavors and how the food is well positioned on the plate. Savor each bite as it enters into your mouth. Try to feel the taste and texture of the food. This will even help you develop healthy eating habits.

8. Keep a Mindfulness Journal

Many people keep a journal to reduce stress and anxiety and to promote emotional wellness. Writing on a journal brings awareness to the present moment. It can also help debunk or unclutter our brains. We get things off our minds and transfer them onto paper. 

Therefore, write down your thoughts as they arise without judgment. You may begin to notice a stream of thoughts – a whole lot that you may find it difficult to write all of them down. This is where the trick lies. Journaling will teach you to slow your thoughts down and pay more attention to them so that you will know what to write about. It can transform abstract thoughts into corporeal. 

9. Seek Support and Join a Mindfulness Community

Focusing on the present moment may be a challenge. It would be advantageous to seek support from friends or family. You can also join a mindfulness community. Try to practice mindfulness as a group. When you have someone who is always on the lookout for you, who you know you are accountable too, it will make it a regular practice. 

You could share ideas together on how you can improve the practice. You could also encourage each other to keep it going.

10. Be Patient and Embrace the Journey

At first, you may not see immediate results of being present in the moment. Or, you may even make mistakes. When that happens, be patient. Do not focus on just the result, or destination of your practice. Embrace the journey and enjoy every moment. When the journey becomes enjoyable, the practice becomes stable and consistent. 

You Will be Surprised of the Awesome Power of Living in the Present Moment

Of course, it is very helpful and good to live in the present moment. But why is that the case?

Enhancement of Mental Health

A life that is concerned with the present reduces stress and anxiety. It also increases your sense of well-being. This is because people who live for the here and now free themselves from worries of the past and fear of the unknown. They are now relaxed and not vulnerable to uncertainties.

Increased Productivity and Focus

Being here and now saves us energy by not dwelling on the past or thinking about the future. We channel that energy into something more meaningful, something we are actually doing right now. It makes us work on the positive possibilities of the present moment. It also increases a great sense of inner peace and concentration.

Enhanced Relationships and Connections

Living in the present moment makes our relationship thrive. People who are present in the moment enjoy satisfying relationships and are able to sustain conversations. They are more attentive, empathetic and engaged. Instead of being distracted by our thoughts, we focus on the person right in the front of you and establish deeper connections with others.

Inspirational Quotes and Success Stories

Buddha once said – ‘Do not cage yourself by dwelling in the past, do not increase your anxiety by dreaming of the future. Keep your mind fixed on the present moment instead’

Eckhart Tolle said – ‘If you focus on the past and future, you miss out on the things happening in the present. The latter is the most precious thing there is’. 

Deepak Chopra says – “Life gives you opportunity to do so much more when you have the ability to stay in the present moment”.

Here’s a success story that shows the benefit of living in the present moment.

A Transformative Coach known as George Carver encountered a major health problem. Even though he was told that the problem is treatable and curable, he was constantly worried and thinking about the future. He kept asking himself, “what if I die?” He lost connection with his family. However, when he started thinking about the now, he gained spiritual enlightenment and was brought out of that fear.

Living in the present moment can enhance your wellbeing

Yes, living in the present moment allows you flourish in every aspect of your life. This is possible because you say good riddance to negative thoughts and feelings and you welcome thoughts that are pleasant.  

Practicing mindfulness meditation

Mindfulness meditation allows you to bring your mind back to the present moment and makes you explore with curiosity whatever thoughts are present without judgment. During meditation practice, your attention is focused and any wandering thoughts that can cause stress are eliminated. 

Some techniques you can explore to welcome mindfulness meditation include sitting meditation, walking meditation or body scan meditation. 

Do not Delay to Start your Mindfulness Journey

With mindfulness, you can become mindful and avoid getting your mind full. Do not wait till the next perfect moment before you learn how to embrace mindfulness. The more you delay, the more you miss out of the bigger picture. The techniques discussed are simple ways to help you get started. Stop procrastinating and get yourself into action. Don’t do it tomorrow, do it now and make it your way of living.

FAQ’s about Mindfulness