Mindfulness Techniques for Better Health
Bringing mindfulness techniques into the interactions of daily activities is not difficult if you know some simple actions you can take to make the techniques a natural part of your day. Mindfulness techniques are used to combat low impulse control and stress threshold, and have been used by practitioners to treat these occurrences as part of a larger pattern when dealing with borderline personality disorder. Many mindfulness techniques have been developed over the years, to help people focus on a single point and take the emotion out of physical and mental distractions.
Some simple examples of mindfulness techniques follow:
Focus awareness on a physical custom that you haven't given much thought to, such as paying attention to how tense you hold the wheel while driving, or being cognizant of the change in your breathing and tone of voice in an argument.
Focus on the breath when a pre-determined environmental cue happens. This mindfulness technique has been described in detail by Zen Master Thich Nhat Hanh in his teachings.
So, focus on the breath when:
- Waiting to pick up the phone
- When you are stopped at a red traffic light
Urge Surfing is being fully aware of associated cravings like thoughts, physiological responses, and emotions. Its purpose is to feel the cravings and “ride them out” until they go away. To do this, remember that urges pass by themselves, and imagine them as ocean waves that start small and build, then break up. Practice mindfulness techniques regularly and notice impulses and urges that appear so that you will be prepared to deal with them as they occur. Do not judge or feed the cravings, but gently refocus your attention on the breath. Now, also focus your attention on any part of the body the craving is affecting, noticing how it changes as you breathe in, then breathe out. Key to success is replacing fear with interest in the experience, which in time will make them manageable.
Concentration practice gives the attention a target that keeps us anchored in the current moment. It can be a physical object, but more commonly is the breath. Simply stated, whenever the mind begins to wander, you simply acknowledge the thoughts and gently re-focus the attention. Do this as many times as distraction occurs, and with practice, these mindfulness techniques sharpen our focus. Mindfulness techniques have us take on the role of observer, with our goal to be fully aware. Whatever thoughts, whatever happens, we don’t judge- just sit quietly and observe.
The one minute exercise is just that. Sit in front of a clock, and focus your entire attention on your breathing and nothing else for one full minute.
Mindfulness Techniques for eating involve sitting down at a table and eating a meal without doing anything else- no newspaper, book, TV, radio, music, or talking. Pay full attention to which piece of food you select, how it looks, smells, and tastes as you slowly chew it. You probably will be stunned at how different your food tastes and how filling it is.
Techniques for walking work under the same principle. Concentrate on the feel of the earth under your feet, fully observe what is around you as if you have never seen it before- the trees, the sky, the other people, the wind, etc. and enjoy the present moment.
Adding these mindfulness techniques to your life can have a serious calming affect on you, both physically and emotionally, and help you to be more healthful as a result.
|
|
|
