How To Increase Positive Emotions And Reduce Stress With Mindfulness…

How To Increase Positive Emotions And Reduce Stress With Mindfulness

Mindfulness has its roots in Buddhist practice. But you don’t have to be Buddhist to enjoy the benefits mindfulness can bring! Nowadays many people use mindfulness as a technique in a non-religious way.

SEE ALSO: The 20-Something Guide To Finding Zen

Benefits of Mindfulness

Mindfulness has been studied extensively. Researchers found many benefits, including stronger immune systems, better sleep, increased brain density in regions relating to learning and empathy, increased compassion, better relationships, more creativity, and reduced stress.

How to Start to Develop Mindfulness

You can develop mindfulness by meditating, but that’s not necessary. All that you need to do is pay more attention to what is going on in the present moment. For example, you can be mindful by paying attention to your breath or to physical sensations. You can observe your thoughts instead of getting caught up in them. All of this takes practice. The key is to be gentle with yourself. If, for example, you are focusing on your breath, when you notice your mind wandering away, gently bring your attention back to your breath. You will need to do this over and over again.

Mindfulness is a Journey

There are three stages that you will go through as you practice mindfulness:

  1. Observing what is going on.
  2. Identifying what you are observing.
  3. Experimenting with your practice.

Tips for Using Mindfulness to Reduce Stress

Stress reduction is an important benefit of mindfulness. Combining mindfulness practice with stress-reducing lifestyle adjustments can bring even more peace into your life. Here are some things to try when you feel stressed or are going through a difficult time:

Mindfulness practice teaches you to separate yourself from events that might otherwise trigger negative feelings. You can enhance this effect by cultivating a positive attitude. If you tend to think a lot of negative thoughts, you can shift your mood by consciously seeking out the bright side of difficult events.

Living in a cluttered environment creates stress. If you find it hard to get rid of things, then treat decluttering as a type of mindfulness practice. Streamlining your life will also help you clear out physical and mental clutter. Try a new system to keep your home clean, organized, and clutter-free. Stop worrying about where to park your car by getting cheap indoor car storage. Get a new planner book or try a task-management app to keep track of your goals, deadlines, and appointments. If your weight is causing you stress, use mindfulness to change your relationship with food. Instead of eating while doing something else, put all your attention on the act of eating. Use your senses. Observe how your food looks, how it smells, how it feels in your mouth, and what it tastes like. Slow down and savor the moment. This will lessen any stress you may feel at mealtime. It may also help you lose weight, which will decrease stress over the long term.

Advanced Mindfulness Practices

After you have made mindfulness a part of your life, you might want to try some advanced practices:

Learn to accept difficult situations. The more you can accept bad situations and your own limitations, the more you will be able to release stress and let it go.

Practice loving kindness. If you develop the capacity to feel kindness and compassion towards yourself and towards other people, including those you love, strangers, and those who are difficult for you, you may find that your life transforms in a profound way. Getting started with mindfulness is easy. You will get the greatest benefits, though, if you stick with it over the long term. Always try to be patient and gentle with yourself. Remember, you don’t have to be perfect. As you continue practicing mindfulness, you will discover that you are experiencing more joy and less stress in your life.


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