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| Mindfulness |
it sounds confusing when we say mindfulness or meditation, many of us think the both are same, think like that when we say meditation what comes in our minds ” yogis in a loincloth on a mountain or shaven head monks who are sitting on a monastery, chanting or chiming bells, or perhaps stoned out hippies in a tie-dye T-shirt spring comes with baggage, but don’t worry after reading this post this baggage will be gone
Table of Contents
How Mindfulness meditation work
modern medicine does not say that meditation work, you did not find a doctor that will prescribe meditation as a sole mean of healing your illness in traditional medicine
When you are meditating your brain waves stimulation increases that cause you to relax this is called your EEG electroencephalograph alpha which is directly associated with the body’s ability to relax
and the most astonishing physical experience is that your body is metabolic rate decreases or the rate at which your body takes fuel and burn it for energy this rate seems to have dropped by 20% in those who do meditation
when an individual meditating improvement can be seen to their nervous system what happened is that a different branch of this system take charges which normally does not this branch is called parasympathetic branch is prone to help relax and calm you
another way meditation work is when we meditate it help drop our lactate in blood lactate is naturally produced a substance that is necessary for the body and produced by metabolism,
When you meditate this lactate level drops significantly which causes your metabolic rate to significant drops the amount of lactate in your body decreases by some four times the rate that it
In addition to this, the amount of lactate produce in your body fits the fact that your blood will flow faster and more effectively through your body during and after meditation.
because your blood flowing is faster that means that oxygen is getting to your muscles faster when your muscles heaven increased amount of oxygen which they need they don’t produce nearly the amount of lactate that would otherwise
Therefore meditation helps to increase your blood flow and decrease your metabolic rate in a study evidenced that meditation can produce a reaction in the body it provides a healthy state of relaxation
Physically your body reacts in several ways
- Your breathing becomes regulated, smoother and deeper
- Your heart rate decreases which mean your heart is beating slower
- it can help to decrease the amount of stress hormone called cortisol that is produced by your body.
- It can decrease your pulse rate
Effect of Mindfulness vs meditation on kids and adults
For kids
From the moment when we born problems started coming to us, infant get hungry and tired, after suffering from problem a child became a teenager but our life grows ever more complicated, from teenage a child develop relationship navigating to school and all the stuff of growing up naturally create a stressful situation for every child
At each age of development, mindfulness can be a very useful tool for decreasing anxiety and promoting happiness mindfulness is a great start to become aware of our problems it can also help to cope with it
For an adult
When a child grew up and became an adult they are capable of deciding what is good for them or not, but with bad decision problem always comes to us it can be emotionally or physically mindfulness meditation provide support or make us strong so we can easily cope our problem
Difference between mindfulness or meditation
Mindfulness means to be in the present moment experiencing live directly as it can fold and meditation is the tool to achieve the mindfulness without being distracted, Caught and lost in thoughts
It is not a temporary state of mine that can be created or maintained somehow it is a way of stepping back and resting the mind in its natural state free from all the external distractions
Take the movement to imagine that, you are living in that way, how you feel when you don’t have any baggage in your life all the stories argument and agenda that takes up so much space in your mind will be gone this is what exactly mindfulness do
Meditation techniques
when you practice mindfulness you bring your attention to the present moment without trying to change it you are simply present whatever is being experienced
Mindfulness and awareness
awareness is the first step of becoming mind full the problem with that is you have to immediately aware of your thoughts when it pop-ups in your mind you just have to notice them as it’s a appear in your mind without judging them and reacting to that thought
Like when fear comes in your mind say “emotions” to your self, it doesn’t mean you have to say it loudly, you can say it to your mind
When you feel pain in your body say “sensation” when thoughts appear in your mind say “thinking”
if you get carried away by your thought don’t worry it’s natural, come back again to your awareness State say to yourself about that sensation
Mindfulness and labeling
This time we go further from noticing when any sensation or thoughts came to our mind, we just have to label them or ( give them a name )
When fear came to our mind say ” fear” and if anger cames ” anger” or pain, judging, criticize or whatever you want
Every sit quietly in a comfortable position and when any sensation came to your mind label them, this will make you aware of your body
Encouraging accepting
the goal of mindfulness is to notice all the experience that will happen to you without thinking or judging to them, thinking further leads to personal and bias perspective
interspinous perspective even leads to anger fear guilt hopelessness or whatever you are experiencing remember that normal response to any event is an initial judgment or labeling them rather than just accepting this reaction you tends to amplify ate and judge yourself even further
When Mika’s on a diet and has some ice cream She feels bad that see you gave into her carving, she’s angry about what she’s done next she makes the judgment that she always make this mistake and her pattern of thought leads right into the habit story about, she is hopeless and so fat that no one could love her all these form a bowl of ice cream
ideally, there would be just the awareness that she has eaten ice cream without subsequent judgment would then except that situation to eat ice cream without any guilt and denial this maybe that have been the best decision that she had made for herself and c can learn from it for future
However, as you know the nature of my spare every system if Mika’s bring mindfulness to her situation she can become aware of physical mental and emotional responses
Non-attachment
When you say to yourself ” I am angry” or “I am said” you are personalizing your emotions, this will make it more real and more believable if you can learn to label your emotion you are gaining some much-needed perspective so that you can stand back to it
Recall that thought pop up and vanishes just as quickly but when you get tick into my storytelling emotions are triggered it’s all invented, imagine or constructed in your mind Velcro mind
This mind like-new experience to the previous one you can start to take taking “I” out of things, you will be practicing what mindfulness described as an identification non-attachment
think of an emotion that you are experience as not ” your” emotion per se but just as emotion a mental state that has developed and can just easily go away it’s just how you are mind works
Be kind to yourself
When you are experiencing your inner emotion, thoughts and physical sensation that your body throwing every second and every day it is important to recognize that all this simply reflect in your oven unique way
what makes you uniquely, you are significantly influenced by your inner child and its needs to be loved and accepted, the inner child is a part of your mind that is still a react child-like manner
there is only one you, have a compensation for the child have compensation and understanding for yourself
Benefits of Mindfulness
Mindfulness means being in a present moment, this will make full of satisfaction
Physiological benefits
Sara Lazar et al. Was the first two demonstrated that an important benefit of mindfulness meditation is a positive changing in the structure of the brain with age cerebral cortex layers gross thinner and it is still unknown what’s the effect of this process is however study demonstrated that people who meditate have parts of their brains grey matter that is thicker compared to in individual with mindfulness meditation experience
In a recent study, Singleton et al. ( 2014 ) demonstrated that after a mindfulness program of just eight weeks participants showed an increase of grey matter in several brain area
Emotional and health benefit
Stanley and Jha (2009) found that is the military practitioner who was being prepared for deployment to war zone practice mindfulness they were better able to maintain their working memory capability and positive mode
Study the effect of mindfulness on ” insight problem-solving” the type of problem Howard professor Rheifetz calls ” adaptive challenges” because the solution required changes involved relationship, roles approach, Discovery the relation of mindfulness and improvement of insight problem solving the type related to strategic awareness
Benefit at workplace
Boyatzis and McKee (2005) argue that mindfulness help leaders maintain a better and more meaningful relationship at the workplace, in another study Hafenbrack, klnius and barsada (2014) establish a connection between a series of correlational and experimental studies on blasting The mind through mindfulness