Mindfulness can be defined as: Responding to everything with more awareness, while being present in the moment without any judgment. Mindful people tend to have strong attentional control and can enjoy life’s pleasure more mindfully.
(Also Read: Mindfulness Exercises for Kids)
Table of Contents
I. How to Practice Mindfulness and Reduce Anxiety?
1. Stay in the present moment:
No regulation states that you have to be doing a billion things at the same time. Nowhere in the non-existent life handbook is there a statement that tells us to worry about everything that has yet to happen.
2. Don’t analyze the situation:
Once you begin to analyze the situation, you’re creating an imaginary outcome by manifesting it as an affirmation as your mind keeps on repeating the same thing over and over.
3. Accept and understand that there is only so much that can be done:
We can’t control everything or anyone. We can’t go back in time and change anything or anyone. Things happen all the time, and we can’t control or stop everything. So make your peace with it.
4. Trust in something bigger than yourself:
Trusting and believing in something bigger than you let you focus on your thing and tasks. You don’t have to get overwhelmed by all the details and information that is being presented to you directly or indirectly.
5. Find beauty in everything and every moment, even in the horrible things:
Look for the blessing and lesson it can teach you. There is beauty in breaking up with a bad person, no matter how much it hurts. There is a certain beauty in realizing that you don’t want to feel like a second option anymore, and there is a beauty in realizing that you don’t like a particular thing or a certain person anymore.
It’s not easy, but if you’re being more mindful and are open to it: You can see the lesson and beauty in it.
II. The Seven pillars of mindfulness
1. Non-Judging
Suspend all judgments and just observe your experience while being fully present without any judgments.
2. Patience
Let things unfold in their own time as they’re meant to happen, pay attention, and just be there.
3. Beginners Mind
See the world like it’s the first time you’ve seen it, be curious about everything, and see opportunity in everything.
4. Trust
Go deep within and trust your feelings and intuition.
5. Non-Striving
Live by trying less and don’t try so hard to be liked by everyone. Just focus on being more mindful with each passing day.
6. Acceptance
Learn to become to terms with all kinds of circumstances good or bad, and let them be. You don’t have to try to change anything or anyone, accept things as they are without being judgmental.
7. Letting Go
Let go of all the bad experiences and things that are holding you back and forcing you to stay miserable. Be free and rest in awareness.
III. Six Steps to Mindfully Deal with Complicated Thoughts and Emotions
Step #1: Turn towards your complicated feeling and emotions with acceptance:
Become more aware of the emotions and identify where you sense them in your body.
Step #2: Identify and label the nature of your emotion:
To stay mindful. Say out loud and tell yourself what you are feeling and experiencing right now, for instance: Say out loud if you are having an anxiety attack that- “This is stress, anger, and frustration” or “This is anxiety or panic attack”.
Step #3: Accept your emotions and feeling:
Don’t try to deny the emotion or feeling you are experiencing. Acknowledge and accept that it is there and it is hurting you. Only then you will be able to take the mindful steps towards removing the causes.
Step #4: Realize the impermanence:
Even if the feeling you are having is overwhelming, remember that everything is temporary, and it will pass.
Step #5: Inquire and Investigate:
Ask honestly, “What or who were the sources of this anxiety attack?” “What triggered this stress?” “Why do I feel this down suddenly?”. Pay close attention to the details while being mindful of the causes of stress, and then accordingly, take corrective measures.
Step #6: Let go and get rid of the desire to control your emotions and feelings:
Be more open, present, and mindful of the outcome of your complicated emotions and what unfolds as an outcome.
(Related: How to Practice Mindfulness?)