Improve Your Life In Five Step With Mindfulness

11:06:00 AM

The practice of mindfulness places us in the present, observing the facts of the here and now without distortions.

As Kristin Neff says, "instead of getting lost in our private soap opera, it allows us to observe our situation with perspective and helps us not to suffer unnecessarily."
"This ability is innate and can be trained."
This ability is innate and can be formed. The longer we practice longer we will remain in a state of mindfulness, and it will take less and less time to realize that we have become distracted. These 5 steps can be helpful in developing the mindfulness attitude in our day to day life.

Improve your life in five step with mindfulness
It is preferable to integrate small practices into our routine than to meditate sitting for two hours a day and leave the practice one month later. These methods do not require much time and can be done almost at any time of the day:


Body Consciousness. Sitting in a conscious and upright posture (position of dignity) and with closed eyes, we become aware of our body, noting all their sensations: the contact of the legs with the chair, from the feet to the floor, the skin with the Air and with the areas covered by clothes. We also focus on our interior: How are we now? What thoughts and feelings do we have?

The consciousness of the breath. We draw attention to the breath, feeling it at a particular point (nostrils, chest, abdomen), but without trying to modify it. If thoughts or emotions appear, we observe them and let them pass pleasantly, concentrating on our breathing again and again.

The expansion of consciousness. We see our own knowledge of this moment, and we gradually expand it, gradually including the environment. The people who share space with us, the whole building, the neighborhood, the city, even the entire planet, feeling connected with all beings Are part of it and remain in that sensation for a few moments.

Slowly we focus our attention on the breathing, the body, and open our eyes.


We can use this practice to relax at the end of the day (head to toe) or to activate at the beginning (head to toe).

Sitting or lying on our backs, we breathe deeply and become aware of bodily sensations, emotions, and thoughts (as we would in the practice of the three minutes).

We observe with full attention and one by one the different parts of our body (hair, forehead, eyebrows, eyes, nose, mouth, tongue, neck, throat, shoulders, chest, arms, and hands, back, both legs and feet.), To later feel it as a whole.

If along this route we feel tension or pain in any of these parts, we try to "breathe from there," relaxing that area through inspiration and exhalation.

It is about becoming aware of each area of our body with the greatest possible attention, with all the thoroughness that we want or need. If we continue to practice, we will even perceive our scalp, internal organs, blood circulation, etc.


Not all mindfulness practices require a seated or static posture. We can also take advantage of our journeys as moments of meditation. For this, we only have to walk a little slower, with full attention to our movements and the sensations we perceive (tension of our muscles, sensations of our feet on contact with the ground, sounds around us, etc.).


Formal meditations are essential to acquiring a practice routine in mindfulness. However, we do not always have enough time to do them. Everyday practices allow us to take advantage almost any time of day as a meditation opportunity.
"Informal practices enable us to enjoy virtually any time of day as a chance for reflection."
When we gradually introduce formal practice into our routine, we will discover ourselves by performing open methods automatically. It will be a sign that the attitude mindfulness is already part of our life.

We find opportunities to conduct informal practices at many times of the day:

When we shower, perceiving the smell of the soap, the touch of the foam on our skin, the hot water that runs our body, and staying fully in those sensations.

When we eat, we become aware of the smell and taste of food (of each ingredient separately and of the whole) of our bodily reactions (salvation, desire to chew, the reaction of our body when we swallow).

Any activity that we consider tedious or boring can be transformed into a pensive moment, sensing the sensory stimuli around us (one to one or the whole) focusing on breathing, etc.

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