How to turn your mind to “now” ・ How to think
The “India Society for Mindfulness” defines mindfulness as “just watching the experience of this moment in an unobtrusive state without intentional attention and evaluation.” ..
As expected, the definition of an academic society is deep but difficult. It may be a little off, but an easy-to-understand example is the theme song of that Disney blockbuster movie. The Indian lyrics say, “Become yourself as you are,” but that feeling seems to be close.
Introduced by major companies and Olympic teams
Mindfulness is widely adopted in the business and sports world. For example, major companies and famous companies such as Google, Intel, and Facebook in the United States are adopting mindfulness as one of their corporate training programs.
It is also well known that the late Steve Jobs, one of the founders of Apple Inc., was a practitioner of mindfulness.
In addition, in the sports world, Western Olympic teams are implementing programs that incorporate mindfulness.
Free from the past and future
Focusing on the present with the practice of mindfulness will reduce regret and anxiety about the future. By keeping your mind in the present, you can learn lessons from the past and replace them with preparations for the future.
In mindfulness, it is important to see the present realistically. For example, if you are depressed now, objectively see that you are depressed. By looking at your condition from the side, your consciousness shifts out of the “depressed mood.” You can calm down because you can separate the dark and depressed mood.
Accept as it is
Mindfulness requires no thought or judgment. It is important to accept things as they are. Focusing on perceiving things makes you less likely to get caught up in extra emotions. It will help you keep your mind calm.
When practicing mindfulness, try not to make good or bad judgments about your condition. Accept both positive and negative things as “real reality.” This should give you an idea of what things really are.
Leads to relaxation of tension
By practicing mindfulness, you can expect relief from tension and depression.
Various universities are also conducting surveys and experiments on mindfulness. It was the University of Washington that experimented with the relationship between mindfulness and stress. The experiment was conducted for 6 months in people with chronic stress.
As a result of the experiment, it was found that those who practiced mindfulness had a decrease in genes related to stress. This is thought to support the theory that “practice of mindfulness increases stress tolerance.”
How to practice mindfulness meditation
Breathing meditation focuses on breathing and brings the mind closer to nothing. The procedure is as follows.
1. Close your eyes lightly. Or thinly open view the previous diagonally
2. so that the head and neck and spine in alignment, sit perpendicular to the chair
or the floor
3. breathe the way you like to live 4. state in which shrink bulge is belly
breathing If you have any thoughts while you are doing this, let’s play it in your head. Then move away from the thoughts and refocus on your breathing.
When working on breathing meditation, it’s a good idea to start with 10 minutes a day. If you feel that you are getting used to it, gradually extend the time.
Body scan meditation
In body scan meditation, consciousness becomes like a CT scan of a medical device and reads the state of body movement and tiredness. By consciously examining the body and interacting with the body, the connection between the body and mind is restored. Follow the steps below to practice.
1. Lying down and closing eyes
2. Focusing on breathing
3. Focusing on the whole
body 4. Carefully move consciousness from the ends (hands and feet) of the body toward the center
5. Finally, focus on the head In
body scan meditation, it is important to “notice” the unconscious skin sensations and the emotions that spring up during the scan.
Eating meditation is a way to prepare your mind through the act of eating. Follow the steps below to practice.
1. Observe the food in front of you
2. Close your eyes and feel the aroma of the
3. Slowly put
the food in your mouth and chew it well In meditation, it is important to focus on the food and taste it. is. It would be nice to be able to grasp the ingredients in your mouth as they pass through your throat and reach your stomach.
Mindfulness makes every day calm