Mindfulness: Strategies And Techniques
Practising mindfulness on a regular basis will help you be more flexible, control your attention, and better deal with all life situations.
Mindfulness, also known as mindfulness, is the translation of the Pali word “sati”, which means something like “consciousness, attention and memory”. In today’s article, we’re going to introduce two important mindfulness strategies and techniques.
Professor Jon Kabat-Zinn is a pioneer who has made the practice of mindfulness known in the West, especially in the clinical context. He defines and explains mindfulness as follows: “Mindfulness means to be attentive in a certain way: Deliberately, in the present moment and free of evaluations”.
This means that you have to accept the current moment absolutely and unconditionally without making any assessments. To do this, you have to be open to experiencing and living with your feelings, mental events and environmental influences, regardless of whether they are positive or negative. If you experience negative sensations, the goal of this practice is to face these sensations without directly impacting the experience.
This idea is very similar to the Buddhist idea of detachment. The Buddhists are convinced that we have to detach ourselves and look at our experiences, thoughts and emotions from a distance.
If you want to practice mindfulness, you should first adopt an attitude and attitude that is not judged and judged. You should also be patient, adopt a “beginner’s mindset”, not allow yourself to be influenced by past experiences, be confident, not over-exert yourself and accept and see everything as it really is.
Mindfulness: Strategies and techniques
Bishop (2002) has prepared a detailed list of the components of mindfulness. This includes the following aspects: self-regulation of your attention, orientation to the sensations and experiences in the present moment, curiosity, openness and acceptance.
Self-regulation of your attention
This strategy is about focusing your attention on your immediate experience. It also means that you shouldn’t try to control your sensations. If you do that, you will be able to better understand the thoughts you have at the moment.
You also need to learn other techniques and skills. This includes maintaining your attention or being able to concentrate for a long time. In addition, once you have sorted your thoughts, feelings, and sensations, you should practice targeting your attention and focusing on your breathing.
In this context, you also have to learn not to follow your thoughts, feelings or sensations or to develop them further. So you mustn’t be distracted by them. You just have to watch them and then turn your attention back to your breathing.
This is one of the mindfulness strategies that really includes the concept of the “beginner mind”. This is a mindset that means that you focus on direct and pure attention. You take in all the things you see and perceive in your environment as if you were seeing them for the first time.
So you don’t look at things through the filter of your experiences, beliefs, or expectations. Instead, you need to focus your attention on getting rid of this burden.
Orient yourself to experience
This is about keeping yourself curious. When you open your mind, you can perceive every thought, feeling and feeling that arises. You have to be ready to think, feel and experience things without wanting to avoid them.
Therefore, you have to approach your experience with a curious attitude. It is not important whether these experiences are emotionally positive or negative. You have to accept these sensations exactly as they are.
Other mindfulness strategies are about focusing your attention on the moment. You have to accept everything as it is without judging it. You also choose an activity that you actively engage in (breathing or something else).
The practise of mindfulness offers these advantages
These strategies will help you better focus your attention on what you want. Mindfulness is a great way to free yourself from deadlocked thought patterns characterized by automatic negative thoughts. These occur very often without us even noticing it.
Because mindfulness practice helps people break out of this automated cycle, it also helps reduce physiological and somatic symptoms of various health problems. Mindfulness also helps you relax. The relaxation effect is even stronger than with classic relaxation techniques.
Some neuroscientific studies show that mindfulness can modify various brain functions. These include perception, complex cognitive processes and emotional regulation (Cahn and Polich, 2006).
There is also another fantastic benefit of mindfulness. It improves both your mental and physical health. Everything indicates that mindfulness leads to greater flexibility in behaviour. This clearly has a positive effect on your health. What are you waiting for? Try mindfulness yourself!