Iᑎ TᕼE ᑎOᗯ
Mindfulness and the practice of concentration and relaxation techniques means paying full attention to something. It mean slowing down to notice what you’re doing. Being mindful is the opposite of rushing or multitasking. When you’re mindful, you’re taking your time. I have realized that being mindful helps you: pay attention better, learn more, stay calm under stress, avoid getting too upset about things, slow down instead of rush, and listen better to others. There are so many things in which mindfulness helps with and I believe if everyone engaged in mindfulness for a few minutes a day, the world would be a better place. Listed below are some of my preferred mindfulness practices:
The practice of being mindful in any moment.
S = Stop.
T = Take a breath (or 2 or 3 or more).
O = Observe what you are thinking, what emotion you are feeling, and what body sensations you are experiencing.
P = Proceed in a healthy way mindfully focused on the present moment.
Whenever I feel a sense of being emotional and reading into people’s energy, I practice the “S.T.O.P.” method. I do so to realize what I am feeling and how I am doing. It tunes me back into reality and makes me realize that I overanalyze people’s vibes and different situations too much sometimes.
✬ When you notice you’re under stress, take 2-3 deep, satisfying breaths.
✬ Gently place your hand over your heart, feeling the gentle pressure and warmth of your hand. If you wish, place both hands on your chest noticing the difference between one and two hands.
✬ Feel the touch of your hand on your chest. If you wish, you could make small circles with your hand on your chest.
✬ Feel the natural rising and falling of your chest as you breathe in and as you breathe out.
✬ Linger with the feeling for as long as you like.
✬ Feel free to use any language that is naturally meaningful to you. Speak these words to yourself in a warm and caring tone:
“This is a moment of suffering. It hurts. This is hard right now.”
“This is part of being human. This suffering is a part of life.”
“You are not alone. Many others are going through a similar situation right now.”
I catch myself being extremely down at times so I place my hand over my heart and tell myself these phrases: “It is not your fault”, “This too shall pass”, and “You are a strong individual, so keep up the good work”. It feels good and rewarding to boost my self-confidence in a time of need.
Before you speak.
T – Is it true?
H – Is it helpful?
I -Is it inspiring?
N – Is it necessary?
K – Is it kind?
I find myself in different scenarios where I need to think if saying something would be a good idea. Once you understand that you don’t need to act on everything, life becomes a whole lot easier.