Mindfulness For Beginners

Person standing in front of green plants practicing mindfulness

Being Mindful Of Mindfulness

Mindfulness is achieving a mental state that focuses one’s awareness on the present moment, while accepting feelings, thoughts and bodily sensations; it is used as a therapeutic technique. Many health benefits can emerge from mindfulness if practiced consistently.

The benefits of mindfulness:

  • Stress reduction (increases positive affect and decreases anxiety and negative affect)
  • Reduced rumination (also improves working memory capacity and attention)
  • Improved focus (helps you suppress distracting information)
  • Less emotional reactivity (helps you disengage from emotionally upsetting situations)
  • Improved cognitive flexibility (helps you recover faster after being negatively provoked as well as improves self-observation)
  • Improved relationships (helps you respond better to relationship stress and communicate your emotions more effectively)
  • Enhanced self-insight, intuition and morality
  • Improved immune function
  • Increased information processing speed
  • Promotes empathy towards others
  • Enhanced self-compassion (being nonjudgmental and non-reacting)
  • Improved counseling skills
  • Improved social connectedness and emotional intelligence
  • Helps decrease symptoms of PTSD

Find a quiet place in a comfortable environment and close your eyes. Allow all thoughts to flow and become nonjudgmental, no matter how negative and uncomfortable the thoughts are. Each time you perform mindfulness, attempt to go for a little longer; this will build your stamina and allow you to reap more benefits in the long run!

Are you Ready? (This is Defeating Stigma Mindfully)

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Mute Your Ego

Woman controlling her ego by doing mindfulness on brown parquet flooring

Keep Yourself In Check

The ego is a person’s sense of self-esteem or self-importance. Freud postulated that every person has an ego, ID and superego. The ID is the “animal in us”; it represents the part of us that seeks pleasure. The superego is the “teacher in us”; it represents the part of us that seeks a high moral ground and values social standards.

The ego balances the ID and superego. But just because it balances the two does not mean that we always benefit from it. As you can see for yourself, a lot of people walk around with a bolstering ego which makes them unlikeable, slimy, over-competitive, miserable and ugly on the inside; they may even be blinded by their own ego.

Think of the ego as the mask we put on for society; but we also internalize that mask which affects our decision-making and course in life, sometimes for the worse.

Learn to mute your ego; this can be accomplished through mindfulness. Sit down in a quiet place, close your eyes and let any thought flow into your mind; your job is to be nonjudgemental, no matter how emotional the thoughts can be.

Be present in the moment and allow your ego to dissolve into thin air; it takes patience and much practice, but you will start to notice a sense of relief with time.

It is probably almost impossible to get rid of your ego completely, but that is not the goal; we still need it to help us balance our ID and superego. But too much ego is detrimental; we need to keep our ego in check, and mindfulness is a nice and effective tool to do that.

Another way to control your ego is to be humble with yourself; lower your importance and shine with humility.

Are you Ready? (This is Defeating Stigma Mindfully)

Free Yourself From Stress

Naked woman yelling and feeling stressed

Utilize Mindfulness To Alleviate Stress

We feel it everyday; it hits us from all directions. It stabs us in our chests, mind and soul. This 6-letter word is so agonizing that some people turn to substance abuse or even kill themselves. But stress can be utilized as a source of energy for improvement! But it needs to be tamed at the same time. Whenever feeling this negative energy, remind yourself “I do not need this at this moment” and instead, think of something positive, and preferably, jump into a pleasurable activity in that moment. Some find success with “mindfulness”; an activity involving closing your eyes and being nonjudgmental to all thoughts coming into your mind. Believe it or not, this relieves stress.

Are you Ready? (This is Defeating Stigma Mindfully)