Mindfulness: what it is, how to practice it and what benefits it can give in everyday life
More and more often we hear about Mindfulness. Let's try to understand together what it is, how to practice it and what its benefits are.
The word Mindfulness can be translated into Italian with "awareness","mindfulness"and "memory”, In the sense of remembering to return to the present moment.
Mindfulness it is that particular quality of mind that allows us to "bring attention in a non-judgmental way, to the present moment, moment after moment”(Jon Kabat Zinn): a state of mind with which we rarely come into contact during daily life.
According to a study by the University of Liège (2013), people on average spend 43% of their waking time mentally thinking about the future, 26% to the past and only 15% to the present (16% are temporal uncertain). So we dedicate nearly 70% of our life to two time dimensions that simply do not exist, making our minds always shifted to the future and past and rarely present to what is happening now, in this moment. It is precisely this detachment from the present and this constant wandering of the mind that creates discomfort. When the mind is projected into the future, apprehensions and worries tend to arise. But when we live in the past we focus on recriminations and dissatisfactions. There Mindfulness it helps us to bring our mind into the here and now, to live the present moment as much as possible and to free the mind from the constant tendency to wander.
The practice of awareness Mindfulness proposes a new way of relating with one's own experiences, in a more intimate way, with greater awareness, greater acceptance, less automatisms and responsiveness, more presence. It is possible, in this way, to transform our usual experience and access new possibilities, new ways of being, becoming aware of how our beliefs, beliefs, mental patterns and automatisms influence our mood and behaviors.
La awareness it can be seen as a muscle and it is important to train it so that it can then be of service in our life.
How is it possible to train this muscle?
We can train the muscle of awareness through different practices:
- on the body (lying, sitting and moving, like the Mindful Yoga)
- on the breath
- on the observation of emotions and thoughts
Or by training at bring attention to the experience of the present moment and what happens in our body and around us, meeting the experience for what it is without judging, evaluating or criticizing it.
To date, numerous have been developed and validated Mindfulness Based programs, or paths that help us to experience Mindfulness, to practice it and to make it part of our everyday life.
Scientific research has highlighted and proven a number of benefits due to one constant Mindfulness practice:
- increased perception of one's well-being
- better management of your life
- best “to be with"... us and relationships
- reduction of stress levels
- management of anxious states
- reduction of invasive and obsessive thoughts
- greater self-confidence and towards one's own potential
- better communication skills, relationships and empathy towards oneself and others.
A constant practice of Mindfulness it therefore increases its own process of personal growth, taking care of himself, developing a greater state of peacefulness e mental peace, and taking back the reins of one's life.
* Notes on the author:
Marika Nuti is Clinical Psychologist, Psychotherapist, Mindfulness Teacher.
He graduated in clinical and community psychology at the University of Florence, specializes in Gestalt psychotherapy with an existential phenomenological address at the Gestal Institute in Florence and ends the course for Mindfulness teacher at the CFM, Center for Mindfulness in medicine, health care, and society, Medical school University of Mass. He works by offering individual psychotherapy services to adults and minors, organizes workshops and mindfulness groups for stress reduction through the Mindfulness Based Stress Reduction Program. Within Psy + Onlus she is part of the area of school psychology services and of the team of psychotherapists of the Clinical Psychological Consultancy Center.
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