While eating, you’re mindful if you’re paying attention to the food. You’re aware of the taste, texture, color, or smell of the food.You become mindless when you start thinking about something else. You might start thinking about what you’ve said in your meeting yesterday, or maybe you’re worried about your presentation later. You also become mindless when you start judging the taste of the food.

Mindfulness when eating

While reading the news, you’re mindful if you’re fully aware of what you’re reading. You know that you’re holding a newspaper or a mobile phone, and you’re reading the news (e.g about the Anti-Terrorism Law) from a specific source.You become mindless if you start dwelling on the negative things about the news. You start having a conversation in your mind and think about how they come up with this law.

Mindfulness when reading news

When reading a toxic post on Facebook, you’re mindful if you’re fully aware that you’re reading a Facebook post from a specific person. You’re mindful if you didn’t engage in the emotions that arise while reading it.You become mindless if you start engaging with your negative thoughts and you translate any emotions that arise with it into actions, like commenting your negative thoughts about it. Or maybe, you are now having these negative self-talk about the person who posted.

Mindfulness when reading a toxic post on Facebook

When planning for the future, you’re mindful if you’re fully aware that you’re planning for the future. You know that this very moment, you’re doing this, and you’re planning what to do in the next few days, months, or years. You’re mindful if you focus on what you can do in case a problem may arise in the future.You become mindless when you start worrying about the problems that might happen in the future. Remember, worrying is not planning.

Mindfulness when planning

When solving a problem, you’re mindful if you know that there is a problem and what is the problem. Then you focus on finding the solution.Same as planning, when solving a problem, you become mindless if you start worrying, and getting stuck with it. Remember, we always mistaken worry as a way of solving the problem. That is the common pitfall we should avoid.

Mindfulness when solving a problem

Don’t spend your energy on thoughts like:<ul><li>Ruminating</li><li>Worrying</li></ul>Spend your energy on thoughts like:<ul><li>Planning</li><li>Problem-solving</li></ul>Learn how ruminating and worrying can affect our well-being here:How Overthinking Can Slow Down Your Life

Where to spend your energy?

Mindfulness is paying attention to the present moment without judgment. Take these few examples of mindfulness moments to get a better idea of what it is exactly.

Understand yourself and those around you.

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Psychology

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Mindfulness

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Health

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Mental Health

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Meditation

5 Relatable Examples of Mindfulness: Mindfulness Explained

The most important thing in the self-improvement journey is how we pick up ourselves when we stumble along the way. Because no matter how clear we are with our goals, how motivated we are to achieve our goals, at some point, we will stumble. This is where the life of consistency lies.&nbsp;

Why do we need self-compassion to improve ourselves?

To cultivate self-compassion, you only need to start being nice to yourself. When you stumble, since we don’t have other people who pick us up, learn to pick yourself up, accept your failure, and forgive yourself. Be your life mentor.

How to Cultivate Self-compassion?

The most important thing in self-improvement is consistency, but don’t forget that the biggest enemy of consistency is ourselves.

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Motivation & Inspiration

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Problem Solving

The Key to Self-Improvement Is Not a Secret: You Know It

Mindfulness is not about having no thoughts at all. Instead, it’s about being aware that they’re always there. Mindfulness will uncloud our mind to see which thought worth our energy and what’s not. Our thoughts will bring us to the past or future, and it’s mindfulness that can bring us back to the present.

What is mindfulness?

Mindfulness has plenty of benefits on our well-being. Practicing it every day will eventually change the way we process our thoughts and emotions. We will become more relaxed, emotionally stable, and compassionate.Additionally, mindfulness also has positive effects on our physical health. Science has discovered that mindfulness can help relieve stress, reduce chronic pain, improve sleep, and lower blood pressure.

Benefits of Mindfulness

Master the 3 modes of sensation without judgment. While closing your eyes, you might start seeing, feeling, and hearing.<ul><li>The Inner Seeing. These are flashes of images that we see in our minds. This could be a place, person, or thing.</li><li>The Outer Feeling. These are the things that we feel physically like numbness in our feet or hands, heartburn, a burning stomach, headache, etc.</li><li>The Inner Feeling. These are our internal feelings like anger, sadness, happiness, etc.</li><li>The Outer Hearing. The things that we hear externally like a dog barking, birds chirping, or any sound that we hear from our surroundings.</li><li>The Inner Hearing. These are the things that we hear in our minds. These are our self-talk. For example, you might hear yourself saying: I have to cook for lunch, I need to stop meditating, This is weird, etc.</li></ul>So during your mindfulness meditation, these are the things that you might experience. The key here is not to engage in any of these sensations. All you need to do is just acknowledge that you hear, see, or feel. That’s it, don’t go further to knowing who, what, where, when, and how. Just acknowledge that you see an object.Also, it is important to integrateself-compassioninto this practice. Remember that it is normal to get swept away with our thoughts. You might end up thinking about the noise that you hear. That’s okay, don’t berate yourself, don’t judge yourself for wandering. Just go back to your anchor – your breathing.

How to observe thoughts without judgment during meditation?

<ol><li>Find a comfortable and quiet place.</li><li>Set a timer.</li><li>Start your meditation with a deep breath.</li><li>Establish your anchor by paying attention to your breathing.</li><li>Observe the present moment without judgment.</li><li>Let go and end your meditation.</li></ol>

6 Steps For Mindfulness Meditation

You can’t get the benefits of mindfulness in 1 session of 5-minute mindfulness meditation. Same as you can’t gain muscles just by going to the gym once.If you want to become good at it, you need to practice regularly. You need to make mindfulness meditation a habit to really benefit from it.In my case, I meditate right after I wake up for 15-20 minutes, and another 15-20 minutes before going to bed, every day

How often should you practice mindfulness meditation?

Mindfulness meditation is one of the different types of meditation. It's one way to master the mindfulness technique. Just like dancing, singing, swimming, or driving, mindfulness also requires practice to become good and consistent at it.

5 Relatable Examples of Mindfulness: Mindfulness Explained

The Key to Self-Improvement Is Not a Secret: You Know It

Mindfulness Meditation in 3 Simple Steps - Mindfulness Technique

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