Читать книгу Personal Development With Success Ingredients - Mo Abraham - Страница 173

There are several techniques that you can use to harness mindfulness. The first one is meditation. Most people are familiar with the basics of meditation. To practice mindful meditation, you need a comfortable place to sit down.

Be aware of how you’re breathing and center your focus on the moment that you’re in. Concentrate on your breath, paying attention to your inhaling and exhaling.

Mindful meditation is different because when thoughts pull you away from the moment, you concentrate on your breathing, stop and refocus. During this time, you should have a non-judgmental attitude toward whatever it is that runs through your mind.

It might be hard to keep your mind focused if you’ve had a habit in the past of allowing your mind to wander when you’re trying to concentrate. Besides meditation, you can choose to practice the mindfulness technique of deep breathing.

Taking breaths isn’t something that a lot of people are aware of. We do it without thinking about it. But when you practice deep breathing involving mindful techniques, this can relieve stress, boost your energy levels and help you achieve calmness.

One technique is achieved by breathing through the nose in short breaths for a few seconds. This practice can help to give you a mindful awareness that returns your focus to the present.

Another technique is to count the deep breaths that you take for a few seconds. You would focus on breathing in through the nose and exhaling slowly through the mouth.

The object technique is used in mindfulness to help raise the level of focus that you have. To do this practice, you pick out any item near you and focus on that item.

Your awareness should only be about that item such as a vase or a chair or whatever other object you choose. Keep the focus until that item is all that your mind centers on.

When your thoughts start to drift away, you consciously pull them back to the item that you’re looking at. Walking is another technique used in mindful practices. Make sure that you’re in an area where you can walk unrestricted. Place your focus on what’s around you. Take in the five senses that are present in your surroundings – such as what you can hear or smell or see.

Breathe normally and be aware of how you pick up your foot and put it down as you take a step. Focus your thoughts on how your feet feel as they connect with the walking surface. Pay attention to how your body is working as you walk. Keep your focus on the movements that you make as you walk, including swinging your arms, the speed you walk, and more.