Mindfulness

Mindfulness
Slow Down to Speed Up
By the end of this lesson, you are expected to:
– understand the importance of awareness and attention
– learn the benefits of mindfulness at work
– be able to apply mindful practices in your daily life
“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment”
– Buddha
Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

Mindfulness suggests that the mind is fully attending to what’s happening, to what you’re doing, to the space you’re moving through.

Our mind takes flight, we lose touch with our body, and pretty soon we’re engrossed in obsessive thoughts about something that just happened or fretting about the future. And that makes us anxious.

7 Things Mindful People Do Differently

1) Approach everyday things with curiosity and savour them.
2) Forgive their mistakes – big or small.
3) Show gratitude for good moments.
4) Practice compassion and nurture connections.
5) Make peace with imperfection – inside and out.
6) Embrace vulnerability by trusting others and themselves.
7) Accept and appreciate that things come and go.

To view the infographic: http://bit.ly/2f7IwhR
Myths / Misconceptions About Mindfulness
#1 You need to carve out plenty of time in a serene “mindful” space.

Mindfulness can be practiced in many ways. Your personal circumstances should dictate what works for you. There is no single right way to do it.

#2 Mindfulness is to be practiced only during meditation.

Not so. In fact, practicing mindfulness outside of meditation is a major part of the practice. People are encouraged to walk mindfully, eat mindfully, and to do their chores mindfully. Practicing mindfulness in this way not only heightens awareness of every activity, but it also gives you insight into how your mind works.

#3 It’s about focusing or concentration.

While the benefit of increasing the ability to concentrate and focus can come from your mindfulness meditation practice, it is certainly not about focusing and concentration. Remember, mindfulness is about cultivating awareness.

#4 Mindfulness conflicts with certain religions.

There’s no belief system connected to mindfulness, even though it was originally taught by the Buddha. It’s a technique for enriching your life by learning how to fully engage your moment-to-moment experience.

#5 Mindfulness is passive.

Mindfulness can be used in a relatively passive way—to rest and calm the mind—and this has many documented health benefits, from relieving stress to lowering blood pressure. But mindfulness can also be used as a wisdom or insight practice, providing invaluable information about how your mind works.

#6 Mindfulness is easy.

Sometimes it’s easy, sometimes it’s not. The biggest challenge can be remembering to be mindful! It does get easier with practice, because you’re developing a habit.

Benefits of mindfulness
1) Mindfulness at Work

To foster a culture of innovation, leaders need to give greater attention to the mindset of their employees and consider introducing mindful practice throughout their organizations. By cultivating opportunities where employees are encouraged to think outside the box, they move past a mere focus on organizational efficiencies and develop new ways of working together to foster creative thinking and decision-making.

Companies like Google, Apple and McKinsey offer corporate-based mindfulness programs to strengthen their employee’s emotional intelligence and well-being. Other firms are jumping on the bandwagon and following suit to develop their own program to integrate mindfulness into their culture.

Why is it Important?
We all have peaks and valleys of energy and productivity, what the renowned psychologist and sleep researcher Nathaniel Kleitman called circadian (daily) and ultradian (shorter, sometimes hourly) rhythms.

Paying attention to when we’re most energized and alert, as well as when we need to take a mental break, allows us to do our best work.

(Optional) For ways to approach challenges at work, check out this infographic by Mindful Magazine:
http://www.mindful.org/your-mind-at-work/
2) How Mindfulness Fosters Creativity

Mind training can nurture key areas within the creative process. 

Research suggests that people who practice mindfulness have more cognitive flexibility (Moore & Malinowski, 2009), are able to see beyond what they’ve already done before, and are better at solving problems requiring insight (Ostafin & Kassman, 2012).

This facilitates what creativity experts refer to as the incubation and insight stages within the creative process (Csikszentmihaly, 1996). Mindfulness requires time and attention, or conscious non-attention, to the problem at hand to help turn off the “autopilot” driving our thoughts and actions.

When a mindful person is working on a creative task, they are able to focus their attention fully on the problem, then step away to focus fully on something unrelated. This shift of attention allows for ideas to incubate and a creative insight to develop.

Implementing mindfulness practice in daily life
6 Mindfulness Exercises You Can Try Today

1) Mindful Breathing
2) Mindful Observation
3) Mindful Awareness
4) Mindful Listening
5) Mindful Immersion
6) Mindful Appreciation

These exercises can easily be slotted in while you go about your everyday business, without the need for a formal sit-down meditation session.

Here are some great apps you can use to help practice Mindfulness:

1) Headspace: https://www.headspace.com/
2) Calm: https://www.calm.com/
3) Buddhify: http://buddhify.com/
4) Smiling Mind: https://smilingmind.com.au/

Conclusion
The cultivation of moment-by-moment awareness of our surrounding environment is a practice that helps us better cope with the difficult thoughts and feelings that cause us stress and anxiety in everyday life.

With regular practice of mindfulness exercises, rather than being led on auto-pilot by emotions influenced by negative past experiences and fears of future occurrences, we harness the ability to root the mind in the present moment and deal with life’s challenges in a clear-minded, calm, assertive way.

In turn, we develop a fully conscious mind-set that frees us from the imprisonment of unhelpful, self-limiting thought patterns and enables us to be fully present to focus on positive emotions that increase compassion and understanding in ourselves and others.

(Optional) One-Moment Meditation
Watch this 5-minute video to learn how to meditate in a moment.

If you’d like to watch it later, you can find the link in the Additional Material section.
Link: https://www.youtube.com/watch?v=F6eFFCi12v8

See more about Mindfulness:  The Art Of Mindfulness: Why Mindfulness Matters

Meditation Manifestation: Everything You Need To Know

Jim Rohn Sứ mệnh khởi nghiệp