Mindfulness Tips & Facts curated by our community to get Inspired by

Mindfulness is no longer considered a “soft skill,” but an essential part of overall health care.

As the Buddhist meditation practice has morphed into a billion-dollar industry, it’s become the go-to solution for everything from depression to weight gain. 

But while mindfulness is very effective for some, it does absolutely nothing for others, and pushing it on them won’t change that.

Mindfulness as a practice today is loosely based on the Buddhist concept of Sati, as described in the Buddhist text the Four Foundations of Mindfulness. But there isn’t a single word in the text that translates to “now” or “present,” which is central to its modern application.

There are a lot of other activities that offer the same temporary escape, without attempting to establish a more permanent detachment from the ego. 

Exercising, listening to music, playing sports, practicing art, or engaging in any activity that helps temporarily shut out the rest of the world can provide the same sense of relief from stress.

1. Cleaning
2. Walking
3. Listening to Music
4. Dance
5. Yoga
6. Tai Chi
7. Coloring
8. Conscious Breathing

This helps to keep them in the present by steering their focus away from a hypothetical issue that could develop down the road.

Cognitive behavioral therapy (CBT) and acceptance and commitment therapy, can also help worriers stop the negative cycle, since they focus on not wrestling and disconfirming the worries, but getting people to focus on their life and values and focus on the present moment so they can make decisions.

Studies on the relaxation response have documented the following short-term benefits to the nervous system:

• Lower blood pressure
• Improved blood circulation
• Lower heart rate
• Less perspiration
• Slower respiratory rate
• Less anxiety
• Lower blood cortisol levels
• More feelings of well-being
• Less stress
• Deeper relaxation

1. Sit or lie comfortably.
2. Close your eyes.
3. Make no effort to control the breath; simply breathe naturally.
4. Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. If your mind wanders, return your focus back to your breath.

Maintain this meditation practice for two to three minutes to start, and then try it for longer periods. 

• Mindfulness meditation: just set a timer for five minutes to sit and breathe.
• Reminders: set reminders to focus on different activities: to take breaks, to refocus on work, etc.
• Journaling: use it to get your thoughts out of your head and on paper, where you can sort them out. 

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.  

It means being direct and straightforward in what we say and do, setting effective and healthy boundaries and asking for what we want or need.

When we aren’t able or willing to be assertive we end up living other people’s lives rather than our own.

To manage the unpleasant sensations, thoughts, and feelings, try practicing deep breathing, body scans, meditation, and other mindful activities. 

Allowing things to flow freely, without trying to control, stop, avoid, or manipulate them, will make them less powerful, loosens their grip on you, and gives you the confidence and skill you need to act in the face of them. 

... is a collection of practices aimed at helping us to cultivate moment-to-moment awareness of ourselves and our environment.

Long-term, consistent meditation mindfulness changes our ability to handle stress in a better, more sustainable way.

• Practicing meditation reduces the inflammatory response in people exposed to psychological stressors.
  
• Mindfulness practices help us to be less reactive to stressors and to recover better from stress when we experience it. 
  

Studies have found a positive link between mindfulness and relationship quality in romantic relationships and relationships with kids.

Mindfulness practice seems to activate the part of the brain involved in empathy and emotional regulation.

Many styles of meditation can help reduce stress.

• In an eight-week study, a meditation style called "mindfulness meditation" reduced the inflammation response caused by stress.
• Researchers have found that meditation may also improve symptoms of stress-related conditions, including post-traumatic stress disorder and fibromyalgia.
  

Sometimes called Zazen, it involves specific steps and postures and is studied with a teacher.

The goal is to find a comfortable position, focus on breathing and mindfully observing one's thoughts without judgement.

It is the process of being fully present with your thoughts, being aware of your surroundings and not reactive to what is going on around you.

Although some prefer to sit in a quiet place while focusing on their breathing, mindfulness meditation can be done anywhere.

Chakra meditation is made up of relaxation techniques focused on bringing balance and well-being to the centers of energy and spiritual power in the body.

Some techniques include visually picturing each chakra in the body and its corresponding color. 

It involves performing a series of postures and controlled breathing exercises meant to promote flexibility and calm the mind.

Practitioners are encouraged to focus less on distractions and stay more in the moment.

Mindfulness has become quite a buzzword and its meaning at times can be loose and subjective.

Mindfulness can be defined as a deliberate and controlled awareness of the present moment.

Mindlessness, or going on autopilot, can result in missing the good things in life or ignoring important information about relationships or health.

The antidote is to practice to pay more careful attention to what is going on around you as well as inside of you.

• Mindfulness does not demonstrate the truth of key Buddhist doctrines. The nonjudgmental aspects are at odds with Buddhist meditation, where people are supposed to actively evaluate and engage with their experiences.
• The goals of mindfulness attempt to reduce suffering, but Buddhism aims to escape the miserable cycle of rebirth altogether.
• Mindfulness has moved from therapy to commodification, and a corrupted version results from it.

Yoga and Tai Chi, are other examples of applying mindfulness in your present moment.

Other systems like Cognitive Therapy, Self-Compassion, prayer, and visualization are techniques to replace negative imagination with good thoughts.

1. Take care of yourself by practising mindfulness, meditation, yoga, or deep breathing.
2. Focus on what you are able to control, and regulate it, like watching less news.
3. Ask for support from family or a therapist.
4. Help others and listen to their problems, creating a reciprocating feeling of empathy and understanding.
5. Understand that we are all different yet the same, and learn to live in harmony.

1. You do not need to buy anything. You can practice mindfulness anywhere that is comfortable for you. 

2. The goal is not to quiet your mind. Your brain is the most active thing in your body, it can not be quiet. 

3. Your mind will wander. It is natural for our brains to wander and that is okay. It is having the self-control to bring it back to focus on the present. 

4. Do not let your brain judge you for being distracted. 

5. Remember, it is all about returning your attention.

Find a place where you are comfortable and sit down. You can kneel or cross your legs also. Whatever feels comfortable for you. 

If you are just starting out try not to do it for too long. Try between 5-10 minutes. As you get better, you can make this time longer.

As you are completing mindfulness, think about the times your body feels tense or uneased. Is it when your mind is wandering or when you are focused? 

It will be good to take note of this for the next session. 

Follow the sensations of your breath and try to focus on them. Be at peace with your breathing as it goes in and out. 

Take notice when your mind has wandered from your breath and put the focus back onto it as soon as you can. 

It may be hard at first, but eventually, you will be able to regain focus quickly. 

Your mind will wander from time to time, but remember to be kind to yourself. A judgemental attitude will only cause your mind to wander more.

Self-awareness requires silence and space in your brain.

A practical step to do this is to ignore your phone as much as possible.

In those moments where you have nothing to occupy yourself with, you choose to either occupy it with other people’s thoughts or with your own thoughts.

Choose your own more than others.

Every time I see headlines like “How I read 200 books in 3 months” , all I want to do is ask the writer if they remember the lessons from each one.

Reading is a life-changing habit. It has the power to free people. Reading for the sake of checking a book off a list blocks you from accessing those amazing benefits.

The key point here is time. Allow time for each book to soak into your soul. Reading is not a race.

The term "mindfulness" is about focusing on the moment. It is about embracing every moment of the day.

While being in the moment can be transformative, scientists still don't fully understand what happens in the brain when we practice mindfulness. What is known is just the tip of the iceberg.

Many studies have been done on mindfulness. The most widely recognised are:

• Mindfulness-Based Stress Reduction (MBSR). This program is designed to assist people with pain and a range of conditions that may be difficult to treat in a hospital setting.
• Mindfulness-Based Cognitive Therapy (MBCT). The goal is to help people change unproductive thoughts. MBCT uses psychological techniques that help people understand the relationship between various emotions and mood disorders.
• Cognitive behavioural therapy (CBT) is used to treat various mental problems like anxiety, phobias, and even pain.

1. Lutz, Dunne & Davidson (2008) found mindfulness impacts the amygdala.
2. Goldin & Gross (2010) found that the hippocampus was more active after mindfulness training.
3. Carson, J. et al. (2004) found a correlation between mindfulness and healthier relationships.
4. Chiesa & Serretti (2010) found the prefrontal cortex became more active following mindfulness training.
5. A 2005 study found thicker cortical regions related to attention and sensory processing in meditation practitioners.
6. Lazar et al. (2005) found meditation prevents cortical thinning.
7. Beddoe & Murphy (2004). Mindfulness encourages empathy.

Research indicates that mindfulness can help with the following:

• It impacts human functioning.
• It improves the quality of attention.
• It affects interpersonal behaviour.
• It provides greater empathy and compassion.
• Optimization of mental health.
• Positive impact on the brain and immune system.
• It assists with chronic pain.
• It helps overcome insomnia.
• It helps with caregiver burnout.

Neuroplasticity means the brain is malleable and able to restructure itself by forming new neural connections.

• Meditation might slow down or prevent forgetfulness related to age. Research found people who meditated in their 40s and 50's had the same amount of grey matter as those in their 20's and 30's.
• Following 8 weeks of mindfulness exercises, brain volume increased in 4 regions of the brain, including the hippocampus (responsible for the regulation of emotions, learning and memory) and the temporoparietal junction (responsible for empathy and compassion.)

One meta-analysis found 8 unique regions of the brain consistently changed in people experienced in meditation. These are:

• Rostrolateral prefrontal cortex
• Sensory cortices
• Insular cortex
• Hippocampus
• Anterior cingulate cortex
• Mid-cingulate cortex
• Superior longitudinal fasciculus
• Corpus callosum

Consistent changes were noticed as follows:

• Changes in brain density
• Changes in thickness of brain tissue
• Increase in neurons, fibres, and glia
• Changes in cortical surface area
• Changes in white matter fibre density

• Research done on mindfulness parenting can be helpful with persons with autism, where parents apply the skills of mindfulness to the child-parent interaction, including attentive listening, non-judgmental acceptance of the self and the child, and self-regulation.
• Studies found mindfulness interventions can minimize the struggles related to behaviour and mood regulation.
• Using mindfulness, people with autism can learn to find a balance between sensing and feeling that allows for a calmer response.

While medication is often used to treat ADHD, its effects are usually short-term. The medicine also has side effects.

In a randomised controlled trial, researchers found that mindfulness instruction is a good choice for young people with ADHD. The study is focused on measures of attention, hyperactivity and impulsivity.

People often get confused between mindfulness, and meditation. Although they form a similar image inside our mind, but they are a little apart. 

Mindfulness simply means to wake up to the inner workings of our mental, emotional, and physical processes.

Meditation, is exploring, exploring your own mind! It is a form of mindfulness. 

There are otheer forms of mindfulness too. Even if we take a pause and breathe at this very moment while reading this, it is mindfulness. They are not hard to practice, as most of us think while beginning!

A simple meditation practice should be like this:

1. Sit comfortably. Your back should neither be so straight, nor it should lounge. Just get a nutral position.
2. Calm down your legs first. Remove any tension within them.
3. Calm down your arms. Situate your upper arms parallel to your upper body. Rest the palms of your hands on your legs wherever it feels most natural.
4. Soften your gaze. Slowly soften your gaze, and close your eyes.
5. Feel your breathe. Feel that warm air going inside your body, and coming out. 
6. When mind wanders, peacefully return to your breathe.

Start by doing this for 10 minutes daily.

It combines concentration with awareness.

• Pay attention to your thoughts as they pass through your mind.
• Don’t judge the thoughts or become involved with them.
• Simply observe and take note of any patterns.
• Focus on an object (or your breath) while you observe any sensations, thoughts, or feelings.

This type of meditation can be easily practiced alone.

Similar to prayer in that you reflect on the quietness and seek a deeper connection with your higher power.

Essential oils are commonly used to heighten the experience. Popular options include:

• frankincense
• myrrh
• sage
• cedar
• sandalwood
• palo santo

This type can be practiced at home or in a place of worship. It’s beneficial for those who thrive in silence and seek spiritual growth.

It uses a repetitive sound to clear the mind.

• Choose any word, phrase, or sound, such as the popular “Om.”
• It can be spoken loudly or quietly.
• Chant the mantra for however long you need to.
• By the end, you’ll feel more alert and in tune with your environment.

This practice allows you to experience deeper levels of awareness. It’s good for people who don’t like silence and enjoy repetition.

1. Defusion: learning to perceive thoughts, images and memories as pictures and words, rather than threats, rules and objective facts.
2. Expansion: making room for unpleasant feelings, sensations and urges; allowing them to come and go without struggling with them or running from them.
3. Connection: bringing full awareness to your here-and-now experience, with openness, interest, and receptiveness; focusing on, and engaging fully in the present.
4. The Observing Self: accessing a transcendent sense of self; unchanging and ever present, where no thought is dangerous, threatening, or controlling.

• You are struggling with feelings of anxiety or depression.
• You feel distracted or find it hard to concentrate.
• You feel stressed.
• You have a hard time practicing self-compassion .
• You struggle with overeating or excessive snacking.
• You tend to focus on negative emotions.
• Your relationships with others are not as close or as strong as you would like.

• Pay attention : Take the time to notice things in the world around you, including your own feelings, senses, and thoughts. Focus on slowing down and enjoying the things you are experiencing.
• Focus on the moment : Rather than thinking about the past or worrying about the future, try to just take in what is happening right in front of you. Being present in the moment can help you feel more mindful and aware.
• Try mindfulness meditation : Regular practice of mindfulness meditation has benefits for your physical as well as your mental health

• For those who tend to get "antsy" during meditation, there are other ways to ease into the practice of mindfulness.
• Gardening, listening to music, and even cleaning the house can become a practice in mindfulness if you take the right approach.
• Focus on the present and quiet that voice inside—the one that offers the running commentary on what you’re doing, what you’ve done, and what you will be doing.
• The goal isn't to silence what is happening in your mind.
• Instead, observe your thoughts without judgment and gently bring your focus back to the present when you notice your mind wandering.

As Eastern practices gain more popularity in the West, mindfulness has been paired with cognitive therapy . Research shows some very promising results in a number of different areas.

Practicing mindfulness, mindfulness-based cognitive therapy (MBCT), and mindfulness-based stress reduction (MBSR) have all been found to be helpful with the following concerns.

• Anxiety disorder
• Depression
• Relationship issues
• Eating disorders
• Stress management

• Try an app. If you are new to the practice of mindfulness, using an app that provides information, resources, and guided practices can be helpful for getting started.
• Practice focusing on one thing at a time. Multitasking can leave you feeling distracted, so try simply concentrating on one task with your full, focused attention.
• Go for a walk. Spending time outdoors on a gentle walk is a great way to live in the moment and observe the sights, sounds, and sensations of the world around you. 
• Be kind to yourself. Mindfulness is also about accepting yourself and treating yourself with compassion.

We all have a natural quality called mindfulness. It’s available to us in every moment if we take the time to appreciate it. Practicing mindfulness is practicing the art of creating space for ourselves—space to think, space to breathe, space between ourselves and our reactions.

1. You don't need to buy anything
2. It is impossible to quiet your mind
3. You have to expect that your mind will wander.
4. Sometimes your judgy brain will try to take over.
5. It’s all about returning your attention again and again to the present moment.  .

While mindfulness might seem simple, it’s not necessarily all that easy. You have to make time every day to just keep doing it. Here are short steps to practice mindfulness

• When we’re facing uncertainty, mindfulness skills may help us to interpret situations as more positive than negative
• Throughout the day, our brain must interpret the meaning of many kinds of emotional, physical, and social stimuli
• Research in the field of psychology has found that people tend to have a default negative reaction to these cues
• Individuals who have a negative valence bias are at a greater risk of developing symptoms of mood and anxiety disorders
• It may be possible for us to reduce our tendency toward a negative bias, and shift to a more positive interpretation of uncertainty.

“The Power of Now” is a must-read for beginners in mindfulness. 📘 Eckhart Tolle reveals the secret of living fully in the present. Simple language and powerful insights make this a timeless book for achieving inner calmness and mental clarity. Don't miss it! ✨

This book by mindfulness expert Jon Kabat-Zinn offers a straightforward approach to daily mindfulness practice. 🌻 With “Wherever You Go, There You Are,” you'll find easy-to-follow exercises and reflections. Make mindfulness a part of your life today! 🙏

Tara Brach's “Radical Acceptance” teaches how acceptance can lead to liberation. 🦋 Through personal stories and meditation practices, you'll learn to embrace yourself fully. This book is your companion to self-love and mindful living. 💖

Are you looking for a no-nonsense guide to mindfulness? 🧩 “Mindfulness in Plain English” provides a clear and engaging introduction to meditation and mindfulness. The techniques are easily applicable, making it perfect for anyone who wants to start their mindfulness journey. 🌈

Thich Nhat Hanh, a renowned Zen master, offers practical wisdom in “The Miracle of Mindfulness.” 🌟 This book teaches simple daily practices to attain a mindful and balanced life. A gentle guide to being present, connecting with yourself and others. 💫

Mindfulness is another powerful tool to support both your mind and body.

Mindfulness can be as simple as focusing on your breathing, to calm your mind and settle your body and emotions. Increase mindfulness throughout the day by pausing briefly between tasks instead of going right into the next item on your to-do list. Not only can this increase your mindfulness, it may help you determine if moving on to that next task is the right use of your time.

• Mindful Walking: Take walks in nature and focus on each step, the sounds around you, and the feel of the ground beneath your feet.
• Sensory Observation: Sit in a quiet space and focus on your senses. What do you hear, see, feel, smell, or even taste?
• Mindful Eating: Be present during meals. Chew slowly, savoring each bite and paying attention to textures and flavors.

• Body Scan: Lie down comfortably and mentally scan your body from head to toe, noting any sensations or areas of tension.
• Breathing Exercises: Use your breath as an anchor. Inhale deeply through the nose, hold briefly, and exhale through the mouth.
• Mindfulness Journaling: Write down your thoughts, feelings, and observations after each mindfulness practice to track your progress.

• Guided Meditation: Use apps or online resources for guided sessions that can help you focus on various aspects of mindfulness.
• Loving-Kindness Meditation: Send positive thoughts and love to yourself and others, expanding the circle of kindness with each thought.
• Silent Meditation: Sit in a quiet space, focusing solely on your breath. Let thoughts come and go without judgment, bringing your focus back to your breath each time your mind wanders.