What is Mindfulness? The 7 answers to your questions

In this article we will review the most common questions about Mindfulness.

The Mindfulness can be considered a philosophy of life that includes the practice of meditation.. Along with various relaxation techniques, its heyday is recent. Although many people say that they practice meditation, it is sometimes a misleading concept, so before we talk about Mindfulness we must clarify what meditation is.

Meditation is an intellectual activity that seeks to achieve a state of focused attention on a thought or feeling (happiness, tranquility, harmony), an object (a stone), the concentration itself, or some element of perception (heartbeat, breathing, body heat ...). This state is recreated in the present moment and aims to free the mind from harmful thoughts.

Since Mindfulness has so much to do with the way we manage our attentional focus, it is also called Mindfulness, it is also called mindfulness.

Mindfulness: building on traditional meditation

Of course, in addition to Mindfulness, there is also a religious meditation meditation of a religious nature and another aimed at improving health, both physical and, in more abstract terms, psychological. Their elementary principles are very similar, since the origin of meditation, with all the branches that exist today, was developed in Eastern religions such as Buddhism.

However, we can understand Mindulness as a pragmatic twist to the traditional conception of meditation. That is to say that Mindfulness research and practice proposals are aimed at improving the quality of life of people in very specific terms, and are not linked to a particular religion or philosophy of life. Therefore, the practice of Mindfulness is detached from religious beliefs and specific life philosophies; it is simply a practice that can become a tool to demonstrably improve people's quality of life.

The scientific approach to Mindfulness

Practicing Mindfulness means believing that it will serve to improve the quality of life in certain aspects, but it does not imply believing in ideas related to dualism, spirits, gods or life after death. That is why the term Mindfulness is often used to talk about a kind of meditation based on the principles of science. A systematized, "non-denominational" version of meditationIt is capable of being shaped by scientific discoveries and oriented towards concrete and "earthly" goals.

This is important not only because it decouples Mindfulness from religion. It is also because it transforms it into a tool whose mode of application is relatively well agreed upon and, therefore, it is possible to do research with it from different scientific teams and anywhere in the world knowing that all people have followed the same criteria when performing Mindfulness. In other words, it allows us to compare cases and cross-reference data from different researchand to ensure that all research teams have done the same thing.

This is something difficult to achieve when researching about meditation in general, because being "an art" each person can do it differently. Thus, while in meditation alone there are different ways of interpreting the tradition, Mindfulness is about creating a scientifically supported tool. In fact, if it has been shown that it helps prevent relapses in depression is because is conceived as a resource to be used to intervene on specific objectives.... Although there are also people who use it in their day-to-day life simply by going through that experience.

A pragmatic, goal-oriented approach

Therefore, this philosophy can be adapted to different contexts and environments, because its approach is pragmatic and does not depend on religious dogmas. More importantly, its popularity has led to the creation of a library of scientific literature. a library of scientific literature is being created that includes many studies exploring the potential of Mindfulness in different facets: self-control in children, the development of resilience and coping resources in sick people, improvement in objective levels of health, etc.

It is this scientific monitoring that has led many people to ask themselves: what is Mindfulness? Below you can learn his keys and main ideas.

"Your body lives in the present - what about your mind?" A rhetorical question that brings us closer to the philosophy of Mindfulness.

Basic ideas about Mindfulness

Different meditation techniques also propose different approaches: some work exclusively on concentration, while others focus on mindfulness. others focus on mindfulness and self-acceptance, while others focus on mindfulness and self-acceptance..

The former could be given the generic label of mantra meditationwhile the second corresponds to Mindfulness techniques.

1. What is Mindfulness?

The goal is to achieve a deep state of consciousness during the session, and several specific techniques are used to achieve this. We aim to get our consciousness to relax and not to make judgments of our sensations, feelings or thoughts. Knowing what happens in our inner self at every moment through the management of attentional processes.

Mindfulness manages to separate the person from his or her thoughts in order to recognize them and to question mental patterns, giving great weight to the here and now through total attention to the present moment.

2. When to practice it?

Ideally, Mindfulness should be practiced for half an hour a dayAlthough it is recommended to start with shorter sessions, no more than ten minutes, to acclimatize the mind to the new sensations and gradually build mental states of meditation. If we overdo it with the time at the beginning, it is easy to end up frustrated by dedicating a lot of time to something we do not yet know how to do well, and we end up getting tired and abandoning this routine.

Therefore, learning to do Mindfulness may require some time of practice until we are able to meditate in almost any circumstance.

3. Where to do Mindfulness?

Try to find a a place free of noisewith a temperature between 18 and 25º C and where we feel comfortable. Do not forget to turn off telephones, alarms, electronic devices and all kinds of noises and waves that may disturb or interfere with meditation. In case we put music in the background, it is important that it is relaxing and with repetitive cycles to prevent it from monopolizing our perception.

Some people prefer to meditate in an open environment, in their garden or in a public park. This is not a bad choice, but it is important to choose a place that is not too crowded and is free of noise and distractions. The Wear comfortable clothing will always be a positive element for meditation, and it is recommended to remove footwear and all accessories that may oppress the body.

4. In what position is it practiced?

The position for Mindfulness will be, simply, sitting comfortably on the floorIt is not necessarily in the lotus position, but it is basic that the posture leaves the back at a right angle to facilitate breathing. You can use a cushion, a mat or a towel to be more comfortable. If the cushion is quite thick, it is advisable to tilt the pelvic area forward, sitting on the end.

The vertebrae should remain in a straight position, supporting the weight of the thorax.The vertebrae should remain in a straight position, supporting the weight of the thorax, neck and head. The legs and arms should remain relaxed but without destabilizing the line of the spine. For example, it is a good idea to let your arms fall by resting them on your hips, or simply let them hang down. If the posture we have reached generates tension in any area of the body, it will be necessary to readjust the body position.

5. Basic exercises

We must concentrate our attention on breathing. Listen to it, feel it as it runs through the body... but without thinking about it. Strictly, we must focus on recognizing it and let it flow through the body. When all our attention is immersed in the awareness of the breath, we can continue emitting a "mantra": a word or short phrase that, repeated constantly, induces relaxation. It is common to use the sound "ohm", or other formulas such as "I am well", "always here", etc. Depending on the place where we are, we can emit it out loud or mentally. It will be necessary to create a relaxing image, visualizing a calm place that produces well-being. It can be a real or imaginary place.

We can imagine a staircase whose steps are gradually bringing us closer to that place, counting slowly the steps we go through. We can also visualize a candle and modify the intensity of its light, or any other image that can serve as a support. These exercises will gradually lead us to the next one, and it will take a lot of practice to be able to do them.A lot of practice will be necessary to be able to concentrate on the specific stimuli.

• If you want to deepen in the type of basic exercises (and other not so basic) to practice Mindfulness, I recommend you read: "5 Mindfulness exercises to improve your emotional well-being".

6. Advanced exercises

Having trained the mind to focus on one aspect of perception or mental imageWe should exercise it to allow it to empty and we can have a blank mind. A lot of discipline is necessary but this is the final point of meditation. The thought exercises described in the previous point can be used.

It is essential to maintain a neutral attitude towards the thoughts or images, not to judge them as good or badIt is essential to keep a neutral attitude towards the thoughts or images, not to judge them as good or bad, but simply to perceive them, to observe them in an impersonal way. It is possible that, during the first attempts, we may not be able to keep the mind blank for more than a few seconds, but this is common and it will be time that will allow us to achieve a state of deep meditation.

7. Why should we practice Mindfulness?

Research published in the Journal of Internal Medicine revealed that practicing half an hour of Mindfulness daily relieves symptoms of disorders such as depression or anxiety. In addition, they found that focused meditation (from the Buddhist practice of concentration on the present and absence of value judgments) could have positive effects on the perception of pain. The results were validated even controlling for the placebo effect. The increase in well-being was reported to last up to half a year.

Meditation also meditation also reports improvements in memory, concentration ability, self-awareness and emotional intelligence. emotional intelligence. It is also associated with optimization of immune system resources, as well as improved perception of loneliness in the elderly.

By the way! A few weeks ago we brought out the following article that can help you to understand much better the psychological benefits of Mindfulness:

• "Mindfulness: know the 8 benefits of mindfulness".

Currently some specific therapies incorporate some Mindfulness principles and techniques. For example, MBCT. This therapy has given excellent results, being as effective as antidepressants, and also reducing the risk of relapse.

Many techniques are used to alleviate the effects or to improve the quality of life in people improve the quality of life in people with obsessive-compulsive disorder (OCD), anxiety disorders (OCD), anxiety disorders, chronic pain, personality disorders, post-traumatic stress disorder, etc.

A different philosophy of life

Beyond the specific techniques used in Mindfulness, there is a philosophy of life based on what is meant by living in the here and now. Despite the fact that some people understand attention simply as something that leaves out information about what is happening in the present, from the philosophy of Mindfulness the attentional focus is seen as something whose management allows us to liberate ourselves of situations that block us and make us lose control.

At the end of the day, the simple fact of not falling into rumination and obsessive ideas is a way of thinking and feeling in a freer and more consistent is a way of thinking and feeling in a freer and more consistent way. There are unpleasant memories and sensations that have the property of returning to our consciousness again and again, but knowing how to be in the present is a way to distance ourselves from these types of experiences.

Mindfulness courses

If you are interested in getting started in the practice of Mindfulness, there are several specialized centers that give you the opportunity to integrate Mindfulness into your personal life with the Mindfulness Training Program (M-PBI).

These workshops are aimed at those who are interested in improving their quality of life. You will be able to experiment with different techniques that will help you connect with yourself, reduce stress, achieve emotional balance and improve your attention and concentration. Also, in some of these workshops you will have the opportunity to attend a retreat day in which you can benefit from an intensive session to put into practice everything you have learned.. All this, from the hand of a team of professionals with extensive experience in Mindfulness training.

This workshop is experiential and the methodology has been designed so that you can take advantage of the content in the best way, with brief integrated practices, so that you can apply the exercises in any activity in your daily life. in any activity of your daily life. The groups are small to encourage participation in the different dynamics that are proposed and, in addition, the Mindfulness Focus Now app has been created for you to take advantage of the use of its audio-practices at any time or place from your own smartphone. In short, with this training you will improve your communication and active listening skills, your emotional intelligence and, in general, your well-being.

Bibliographical references:

• Brantley, J. (2007). Calming anxiety. Discover how mindfulness and compassion can free you from fear and anxiety. Ed. Oniro.
• Didonna F. (2011). Mindfulness Clinical Manual. Desclée de Brouwer.
• Kabat-Zinn, J. (2009). Mindfulness in everyday life. Wherever you go there you are. Paidós.
• Siegel, D. (2010). Cerebro y mindfulness. Paidós.
• Williams, J.M., Segal, Z., Kabat-Zinn, J. (2007). Beating depression. Discover the power of mindfulness practices. Paidós.