The Mindfulness Survival Guide for the Absolute Novice

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Mindfulness is the process of consciously paying attention on what is happening in the present time, at the same time, being aware of your thoughts and feeling without any criticism or judgment. 

It assists in the reduction of stress, increase in attention and better management of emotions. 

Here’s a beginner’s guide to getting started:

What is Mindfulness? 

Mindfulness is the act of intentionally focusing on the present moment and without any prejudice. 

It is about understanding and accepting thoughts, feelings, and body sensations as they are. 

Benefits of Mindfulness:

Stress Reduction: Practice may help in reducing stress. 

Improved Focus: Increases focus and mental capabilities. 

Emotional Regulation: This is useful in managing and handling of emotions and responding to them in the right manner. 

Better Health: May have physical health benefits by decreasing the intensity of chronic pain, decreasing blood pressure, and increasing sleep quality. 

How to Practice Mindfulness:

Mindful Breathing: Inhale and exhale and pay attention to the breath that you are taking. 

If your thoughts are distracted, quietly return your focus to your breathing. 

Body Scan: Clench the muscles in your feet and slowly release them then clench the muscles in your legs and release them do the same with the rest of the body, slowly moving up to the head. 

Mindful Eating: Chew every morsel of the food that you take and ensure that you have a keen sense of the taste, texture, and smell of the food that you are taking. 

Mindful Walking: Walk as if you are on a tight rope by moving slowly and ensuring you feel the ground with your feet with every step you take. 

Tips for Starting:

Start Small: Start with 5-10 minutes of the routine and then add more time to the routine as the days go by. 

Find a Quiet Space: The environment should be free from noise and the situation should be comfortable with no disturbances. 

Be Patient: The practice of mindfulness is more or less a skill that requires some level of practice. It is perfectly normal to have wandering thoughts from time to time. 

Use Guided Meditations: The world wide web is filled with app and other online platforms that have guided mindfulness meditations for the novices.

By incorporating mindfulness into your daily routine, you can improve your overall well-being and enjoy a more balanced and fulfilling life.

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