The Power of Being in the Moment: Mindfulness and its Practices

Origin

In the original context, mindfulness derives from 2600-year-old Buddhist traditions that are based on Zen, Vipassana, and Tibetan meditation practices: “In order to understand one’s momentary experiences”. From Buddhist traditions to modern times, mindfulness and its practices are widely used. Especially for two decades, several studies have been conducted to deeply understand mindfulness and put it into a scientific basis. However, researchers state that mindfulness is a more powerful psychological concept to investigate just from a clinical basis. Therefor, it should be conducted as a part of modern psychology. 

So, what is mindfulness? A number of researchers define mindfulness in their own terms and perceptions. However, these definitions have one thing in common: it is mostly about “being there”. In a general definition, mindfulness in its most fundamental meaning can be described as an awareness of the present-moment experiences. It requires an ability to consciously monitor and focus on the feelings, thoughts, and circumstances that happen in the moment, non-judgmentally and gently.

It can be said that mindfulness is mental training to improve attentional and emotional self-regulation. Studies show that while there is little progress in the short term, it has several mental and physical long-term benefits such as reducing anxiety, depression, stress, and health promotion.

Practice

True understanding eventually comes from practice. Mindfulness practice embodies not only the consciousness of our bodies, but also the consciousness of breath, feeling, and every part that belongs to us. As mentioned previously, research says that we may not see improvement in the short term. Therefore, it should be known that mindfulness requires routine and practice. The improvement of the body, as well as mental awareness, will happen over time.

Body and mind overlap tremendously, which means that our body signals what is going on in our minds, and reacts to our thoughts. When we perceive a mental threat, our body gets involved in this mental process. Our heartbeats may accelerate, our faces may turn red, or our hands may shake. The individual who learns and develops a connection between mind and body through mindfulness practices, becomes aware of this emotional state, and keeps the control in consciousness.

Mindfulness can be in every part of our daily lives. Whilst lying down, walking, standing, eating, and even washing dishes. Besides, it could be helpful to use a variety of meditation objects to create a desire related to bringing mindfulness into ordinary life. It should be noted that mindfulness practices are not merely something that makes people out of daily life, they can be a part of people’s everyday life. The important point is to reach an awareness of being in the moment. Do whatever you do, keep doing it both mentally and physically.

Meditation

How can we meditate and acquire the routine or practice of mindfulness? While starting the meditation, sitting with your back straight and in a comfortable position can be helpful to focus. Then, redirect your attention to just the main observational object, and be conscious of it from moment to moment. Bring the mind back to consciousness of the present moment, when you notice it has wandered into thinking or inattentiveness. The primary object may be focusing on a specific part of the body.

For beginners, keeping the mind and body in harmony might not be easy. When a strong emotion or feeling emerges, such as fear, pain, anger, or anxiety, one should remember that is normal. Focus your attention on the feelings when they emerge, and just be with them. Return your attention to the primary object of observation till it has receded. It is essential not only to differentiate between observation and experience itself, and also thoughts and perceptions. Examine your own thought process. Stop getting wrapped up in the details of subjective perceptions. Recognize them as brief mental occurrences which are not always true. Consider all thoughts to be of equal worth, and neither seek nor reject them.

Acceptance

While trying to follow these steps, the important thing is to be patient, self-accepting, and not to be judgmental about yourself. You may not be good at these concepts, but you can improve yourself in this way. We may enjoy the charm, aesthetics, and joy around us, as well as sadness, frustration, loss, and disappointments, with a mindful attitude. They all have different kinds of significant roles in human life. It is not a weakness to accept ourselves, our feelings, and deficiencies as they are. It is rather wisdom that means the capacity to see things as they really are, and wisdom comes with mindfulness.

And I’d like to end my article with an inspirational quote from Reinhold Niebuhr:

“Grant to us the serenity of mind to accept that which cannot be changed

Courage to change that which can be changed

And wisdom to know the one from the other”

References

Karunamuni, N., & Weerasekera, R. (2019). Theoretical foundations to guide mindfulness meditation: A path to wisdom. Current Psychology, 38(3), 627-646.

Hanh, T. N. (2008). The miracle of mindfulness. Random House.

Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213-225.

Kabat-Zinn, J. (1982). An outpatient program in behavioral medicine for chronic pain patients based on the practice of mindfulness meditation: Theoretical considerations and preliminary results. General hospital psychiatry, 4(1), 33-47.