Mindfulness: what is it and how can it be useful to me?

We spend an important part of our time on autopilot, lost in the stories of the past and worrying about what might happen in the future. A clear example of this autopilot is car travel. It has certainly happened to you that you arrive at your destination and don't know how you got there – you have probably been lost in your thoughts about the past or the future.

What if we were able to enjoy the present? Being consciously present in each moment, both with our family and friends and at work - what impact would that have on the way we feel and the choices we make?

What is Mindfulness?

Mindfulness, or full attention, aims to help us live each moment to the full, focusing on the “here” and the “now”. This presupposes being attentive to things as they are, with intention, purpose, and without judgment. In other words, being completely focused on what we are doing, without getting distracted, at the same time as being aware of what we think and feel, without letting ourselves be overwhelmed by it.

How is it done?

Mindfulness, as a technique for focusing attention, is based on meditation . When we talk about meditation, some myths usually arise that are worth clarifying:

• Meditation is not a religion. It derives, in fact, from the Buddhist tradition, but can be used as a method of mental training, free from any religion;
• There is no need to sit cross-legged on the floor or in any other uncomfortable position. We can practice sitting in chairs, and even informally, while doing other things;
• It is not being “nice”, nor is it incompatible with a life with goals. In fact, Mindfulness helps to clarify what is really important for each person, and encourages actions that are directed towards this direction.

Step by step:

1 – To start, set aside 10 minutes of your day to meditate. Try to practice at the same time every day;

2 - Find a calm place, free from distractions. This could mean that your 10 minutes are before starting, or after finishing familiar routines;

3 – Sit in a position that is comfortable for you, but that can simultaneously enhance your attention (for example, when sitting in a chair, try moving your back away from the support, placing your shoulders over your hips, and hands resting on your legs);

4 – Start by taking a few deep breaths, to relax your body and mind, and prepare for practice;

5 – Now focus your attention on your breathing, your anchor. As it is always in the now, breathing is an essential point of focus. Try noticing the air entering and leaving your body, the sensations in your chest as you inhale and exhale.

As you meditate, you will notice that your mind will wander to the thoughts that arise, and stop being on the breath. The moment you realize this is happening, notice and try to bring your attention back to your breathing. This is the training: noticing that attention has wandered, and bringing it back, gently, without judgment.

Note: try using an app with guided meditations to make the process easier (there are several free apps).

6 – Manage your expectations – the objective is not to have a blank mind, but to deal with the thoughts that arise. Adopt an attitude of acceptance and non-judgment of what arises.

Why practice?

Research shows that regular mindfulness practice has extremely positive effects. In terms of physical and mental health, practitioners report reduced levels of chronic pain, memory difficulties, anxiety and depression. Alongside this, there is an increase in levels of satisfaction with life, and interpersonal relationships are described as more satisfactory. In fact, by helping to turn off the “autopilot”, Mindfulness allows us to develop a greater capacity for acceptance and management of emotions, and more assertive and balanced behavior.

What if I don't have time?

This is a common question. To start, simply allocate 5-10min per day to this practice. Remember that you are starting a new practice, and that this will require some patience and persistence – it's like going to the gym after stopping for a long time. The good news is that studies indicate that regular exercisers feel that they actually have more time in their lives, and that they use it in a way that is more aligned with their values. This happens because they are better able to notice the things they do on autopilot, and consciously choose to do them or not.

Finally, don't wait for the perfect moment to start or practice, because that moment may not come. Try to adapt to the real circumstances in which you live. And when practicing remember: in Mindfulness there is no “success” or “failure”. We are trying to understand how our minds work, we do our best to deal with what comes up, and that in itself is a gain for us.

Good habits!

The author:

Rita Baião
Clinical Psychologist, PhD in Psychology.
With training in Therapies Based on Mindfulness and Compassion
Yoga Teacher accredited by Yoga Alliance

More information:
https://www.linkedin.com/in/ritabaiao/
@psicologa.ritabaiao