Mindfulness training - Deepstash

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4 simple exercises to strengthen your attention and reduce distractibility

Mindfulness training

It can be broken down into two major categories:

  • Focused attention exercises cultivate your brain’s ability to focus on one single object, like one’s breath or walking.
  • Open monitoring helps you learn to pay attention to what’s happening around you without becoming attached to it.  

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Mindfulness In Sleep

Sleep heals our mind and body, but in today’s fast-paced and distracted world, many people are sleep deprived, wreaking havoc on their attention spans, mood and brain functioning. ...

Mindfulness: Do’s And Don’ts
  1. Daily meditation: Having a daily meditation practice, be it mindfulness, a mental body scan or even chanting is crucial.
  2. Away from the bed: If you are unable to sleep, try to change your place, as the bed has to be associated with sleep.
  3. Sleep apps don’t work: Sleep apps are not to be relied on for sleeping, and one should cultivate our own body to be able to sleep without any aid like sleep apps or even sleeping pills.
  4. Don’t try too hard: Sleeping is an effortless effort, and your mind and body has to be conducive for it to happen. Forced sleep is the primary mistake many insomniacs make. Sleep happens on it’s own if you allow it.
Three Ways To Wind Down
  1. Eliminate distractions, like your smartphones or tablets, that hinder sleep by their radiation, constant notifications and the blue light they emit.
  2. Don’t pressure yourself to sleep and instead focus on calming your mind and practicing mindfulness and relaxed breathing.
  3. Mental body scan is an effective mindfulness meditation that promotes sleep, where one notices one’s breathing and various bodily sensations, while mentally scanning one’s body parts.
Mindfulness meditation

It is based on Buddhist traditions and it's described as "the non-judgmental awareness of experiences in the present moment."

Sit in a quiet place with your eyes closed, focusing on yo...

How meditation works
It  works through a combination of several distinct mechanisms:
  • Attention regulation. Focused attention for an extended period of time.
  • Body awareness. Paying attention to surroundings, thoughts and bodily sensations.
  • Emotion regulation. Learning to observe your thoughts and accept them without reactive judgment while refraining from the habitual response.
  • Change in perspective on the self. 
Use of mindfulness
Mindfulness can be used as a preventative treatment for depression.

The idea is that you actively pay attention to the moment, without judging. It helps the mind to revisit thoughts about...

Mindfulness as an effective treatment

There is clinical evidence for mindfulness-based cognitive therapy as a way to prevent depression and anxiety.

Mindfulness may be good for other psychiatric conditions including bipolar disorder.

There is also growing evidence that mindfulness is effective for chronic long-term health conditions.

Mindfulness can be overstated

Mindfulness is not a cure all. With all the hype around mindfulness it can sometimes be difficult to tell whether the information is quality-controlled and reliable. We need  to be careful not to overstate it's usefulness.