2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
Our life is our attention. When you are aware, nothing in the world can harm you.
"The whole practice of mindfulness boils down to unbiased observation of the physiological manifestation of emotions in the human body."
In the previous article we examined what awareness is in the context of modern psychology and found out why its application can significantly facilitate a person's life. We also paid attention to what awareness is NOT and saw that the practice of mindfulness gives a person the ability to respond to incidents in the way that the person chooses. We realized that emotions carry messages that can be read without allowing the flow of feelings to overwhelm us, and we gained the ability to make decisions independently and effectively.
After the publication of the theoretical part, many readers familiar with the technique of mindfulness contacted me, who shared their own vision of mindfulness in their lives and said that mindfulness helps them cope with violent emotions, feel free and act without the influence of stress.
Today we will touch upon the practical application of the mindfulness technique in the life of each of us. We will understand how and what needs to be done to make life easier, and the decisions we make did not cause us regret later.
What are the benefits of mindfulness?
The practice of mindfulness helps to more adequately perceive and accept reality. You've probably heard that in order to calm down, you need to stop and count to ten? This is a variation of mindfulness practice!
By turning your inner gaze to the physiological manifestations of emotion, you will discover the ability to prevent protracted depression and overcome psychosomatic illness. You will feel that your mind is calmer and you will be able to make decisions without the undue anxiety that you might have had in the past.
In addition, as you develop calm mindfulness, you will be able to practice self-observation while interacting with other people. As a result, you will learn to be empathetic, considerate, good conversationalists with highly developed emotional intelligence - a fundamental prerequisite for success in the intellectual era.
So, realizing that the emotions we experience have little to do with the reality of the situation and are the physiological response of our body to various kinds of stimuli,
we will try to focus on this physiological response every time we feel a particular emotion
There is a good chance that if you are a living person, then at the moment you are under the influence of emotions. You may be feeling excited about finally discovering a way to deal with emotions that are negatively affecting the course of your life. You want to throw off the shackles of the mind and feel what it means to feel happy under any circumstances, without being attached to people, places, events and things. The opposite is also possible: you feel that this article encourages you to master another mind game and causes you to be skeptical and distrustful. And this is great, because in this case, too, you can try to apply this technique to the current moment and see what happens as a result. Since all our quests boil down to one thing - finding peace of mind, sometimes referred to as happiness, - awareness can satisfy the quests of inspired and skeptics, because its essence is to calm your inner dialogue and perceive reality as it is, without trying to change what - either in any direction.
You can start practicing right now. The essence of the practice is to concentrate on your feelings at this particular moment in time: if you wish, “here and now”. Any thoughts that come to us have nothing to do with "here and now."Most of our thoughts are either grinding past events, or trying to rationalize the present moment, which are exciting in themselves, or thinking about future potential situations based on the construction of a causal relationship. During the practice of mindfulness, we will try to draw our attention to what our internal dialogue is about, and concentrate on the manifestations of certain emotions in our body.
Get into a comfortable position: the lotus position is optional. Feel how and in what places your body is in contact with the floor, clothes. With your mind's eye, start scanning your body, starting with your toes. Then go up to the lower leg of each leg. Move your attention to your hips, buttocks, abdomen, and back. If thoughts come to you, there is nothing to worry about. Do not scold yourself for this: thinking is a natural process for a person. It is not criminal at all! However, while practicing mindfulness, try to focus on the sensations in your body and, as far as you feel comfortable, abstract from other distracting thoughts. In any case, you can always return to thinking about plans and events after a few minutes.
Pay your attention to the hands: shoulders, forearms, elbows, hands, palms, fingers. Concentrate on the sensations around your face. Consider if you are tense. Let any analysis that occurs in these seconds be focused solely on the sensations of your body. Feel your tongue, teeth, cheekbones. How do you taste in your mouth?
Feel the pressure in your eye sockets. Bring your attention to the neck. Take a sip. How do you feel?
After you've taken a mental scan of your body, ask yourself how you are feeling. The main mistake at this stage is that at this moment we can try to impose the desired emotions on ourselves: in the same way as we choose intellectually desired answers in personality type tests. Mindfulness has nothing to do with substituting some sensations for others. Try to feel your mood in the moment as it is, without trying to fix anything. If you are feeling unwell, be specific. Does something hurt you? Pay attention to this part or organ of the body. I repeat: do not impose anything on yourself.
Identify the emotion that you are truly experiencing at the moment. Determine where the sensation of this emotion lives in your body. Concentrate on this area of the body without trying to change anything. Observe how the emotion manifests itself in your body. Throughout our lives, we experience a lot of emotions. They all spill over our body, like a vessel. Today you have risen to a higher level and are paying attention to expressing your emotions consciously. Allow this manifestation to be surrendered in other cells of your body, if this is the case. How does it feel? What does it look like?
After a minute of observation, return to your daily assignment. Repeat the mental scan every time emotions start to overwhelm you. Observe how different types of emotions manifest themselves in your body in different ways.
To practice mindfulness more effectively, it is useful to expand the vocabulary of emotions. Emotions are multifaceted, and a deep understanding of their shades has a positive effect on the effectiveness of the practice of mindfulness. Over time, you will learn to recognize different types of emotions and see how each of them “triggers” a pattern of behavior inherent in a person in a similar situation, forcing us to act automatically and leading us to certain results. The very understanding of this mechanism is the key to achieving productive outcomes and helps to act effectively.
Expanding the emotional vocabulary can help the therapist in teaching the client to practice mindfulness. In upcoming articles, we'll look at how to apply mindfulness to psychotherapy. We will turn to the role of the therapist in sessions and understand how to train the client: for this, for now, we will practice being aware of ourselves.
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