“Mastering Mindfulness: Your Path to Inner Peace and Well-being”
The human brain is a masterpiece. Even the entirety of the universe is dwarfed by its complexity and capabilities. I dare to say this because we are deciphering some of the codes of the universe due to the abilities of our brain muscles, which weigh approximately 1300 grams.
We have landed on the moon, peered into the vast realms of the cosmos, split a nucleus, and are determined to continue on this path thanks to our brain’s capacity.
Creativity, imagination, thinking, and logic are all possible due to our brain. But there is also a darker side to it.
Frustration, depression, stress, suicidal tendencies, and mental ailments are also attributed to the side effects of our brains. In fact, we, as normal humans, often feel the wrath of our minds instead of their boon.
According to recent data published by the WHO, almost 1 in every 8 people, totaling 970 million of the global population, is living with some form of mental illness.
These numbers are alarming and illustrate a significant impact on the well-being of modern society.
So, what can be the solution to this devastation?
In this story, I would like to discuss mindfulness, a simple yet effective and proven way to combat these mishaps.
Mindfulness is a way of living in the present. We may be physically in the present, but our thoughts often wander astray. At one moment, we’re ruminating on our past, and at other moments, we dread our future. Our minds oscillate between the past and the future, rarely focusing on the present.
The overarching concept of mindfulness is to make your mind focus on the present. Stop this oscillation of your thoughts between the past and the future, and bring them to a halt in the present.
It’s a practice that requires us to be aware of every activity we are doing. For example, if you’re eating, be fully aware of your food, feel its texture, taste, flavor, and every attribute associated with it. Anchor your thoughts in the act of eating — notice how your mouth opens and closes, how your teeth grind the food, and feel every bit of muscle contraction and relaxation when you swallow.
These activities may seem mundane and pointless, yet they serve as anchors for your wandering thoughts.
By focusing on the present moment, your brain becomes more relaxed, and you can effectively reduce your stress. These activities can be applied to various aspects of daily life, such as bathing, walking, breathing, and many more.
It’s natural for our minds to wander; every time you try to bring it back to the present, it may slip away. It’s almost impossible to control your thoughts completely. Even the Dalai Lama has admitted to the difficulty of this in his practice . Therefore, the best way to practice mindfulness is through mindful meditation, a simple yet highly effective technique.
The steps of mindful meditation are as follows:
Find a quiet and well-ventilated place, with a temperature between 60 to 67 degrees Fahrenheit, where you won’t be bothered by insects during your meditation.
Choose a comfortable posture; it’s not compulsory to use the lotus posture, but ensure your spine is straight.
Close your eyes without straining them.
Take deep inhalations and exhalations through your nose about five times. This will relax you and prepare you for the main part of your meditation.
Start normal breathing. Your breath becomes your anchor point — feel every breath entering your nostrils and your lungs. Imagine it moving through every muscle of your lungs. The main point here is to be fully aware of every inhalation and exhalation.
Try not to control your thoughts during this moment; let them flow naturally.
Each time your awareness drifts from your breath and wanders with your thoughts, gently guide it back to your anchor point.
Continue this method until you are satisfied with your practice.
By making changes in our lifestyle and practicing this mindful meditation technique, we can effectively combat stress and introduce a higher quality of life.
