We have been accustomed to separating everything: science on the one hand, spirituality on the other, and psychology as something totally different from more meditative or holistic practices. But the truth is that all these tools can come together and help us achieve the same goal: feeling better. In this article, we want to tell you how mindfulness can be used in many ways to take care of your mental health. Keep reading!
Mindfulness comes from a Pali word called sati, which means to be aware and remember. Simply put, it is a practice that helps you focus on what is happening right now, observing what you think and feel without judging it.
With the help of mindfulness, instead of reacting without thinking, you learn to respond in a calmer way. Although it has its roots in Buddhist teachings, mindfulness has been adapted and supported by science, and has become a very useful tool for improving people’s emotional and mental well-being.
What is mindfulness for?
Mindfulness, on its own, is a simple and effective way to manage stress, focus better, and feel more emotionally balanced. It helps you stay present, while noticing your thoughts and emotions without letting them control you. In addition, among many other things, this tool can also relieve anxiety, improve how you sleep, and give you more clarity to face difficult moments.
In psychotherapy, mindfulness has been incorporated into approaches such as Mindfulness-Based Cognitive Therapy (MBCT) and Acceptance and Commitment Therapy (ACT). These therapies seek to help you relate differently to your thoughts and emotions, so that, instead of fighting against or avoiding them, you learn to observe them with curiosity and acceptance.
For example, if you constantly feel anxious, mindfulness can help you recognize the signals in your body and mind without panicking. If you suffer from depression, this practice can reduce rumination, that is, that cycle of negative thoughts that seems to have no end.
This tool has also proven to be useful in the treatment of disorders such as OCD and trauma, as it encourages greater self-understanding and allows you to confront your emotions from a more calm place. Mindfulness does not replace psychological therapy, but it is an excellent complement. By practicing it, you can identify negative thought patterns and make the most of the tools your therapist gives you.
How to start practicing mindfulness?
If you want to get started with mindfulness, it’s best to keep it simple. Keep in mind that you don’t need to spend hours or be an expert and that with a few minutes a day you can already notice the difference. Here are some ideas to get you started:
1. Find a quiet place
Find a space where you can spend a few minutes without interruptions. It can be a corner of your house or an outdoor place. It doesn’t have to be perfect, just that it allows you to concentrate.
An easy way to practice mindfulness is to pay attention to your breathing. Sit comfortably, close your eyes if you want (if not, that’s also valid), and feel how the air enters and leaves your body. If you get distracted, refocus on your breathing.
3. Do a body scan
This exercise consists of focusing on different parts of your body. Notice how they feel, if there is tension or comfort. It is ideal for relaxing or reconnecting with your body after a long day.
4. Practice mindfulness in your daily routine
You don’t have to be sitting to practice mindfulness. You can do it while eating, walking, or even washing dishes. For example, when you eat, pay attention to the flavors, textures, and sensations of each bite.
5. Use apps or guides
If you don’t know where to start, mindfulness apps or guided meditations are a great help. There are many options for beginners that guide you step by step.
6. Do it at your own pace
You don’t have to practice every day or spend the same amount of time, so the important thing is that you find a rhythm that works for you. Even just a few minutes a day can go a long way if you do it consistently.
Conclusions
Although some people may see it that way, mindfulness is not a passing fad, but rather a simple and effective tool to take care of your well-being that has been with us for several years. This can be useful whether you want to manage stress, complement your therapy or simply be more present, this practice has a lot to offer you, you just need a little time and patience to notice the changes. Do you dare?
