Mind-full versus mindful

        Living in a city that never sleeps, I often catch my mind overflowing with thoughts, emotions, tasks, and several other things at the same time. This mindfullness can be draining. It can also make you more likely to experience stress and anxiety. You have zero time for yourself. Just like you, I have learned that without self-care, you do not have really have yourself, and everything else either falls apart or is impossible to enjoy.

         Surprisingly, in a place where most of the minds are multi-tasking, mindfulness is not a foreign concept. That said, despite being so popular, practicing mindfulness is tricky. With multi-tasking a must-have skill, it is impossible even to imagine practicing mindfulness within the context of our busy lives. 

         The truth cannot be further from that. Mindfulness can be practiced while doing most of the things we do during our day to day life. For instance, you can have mindful-conversations, mindful-meetings, mindful-exercise, mindful-lunch, and mindful-discussions. I often practice it when I need to focus on something important or when I find my mind lost in the chaos trying to find order. 

       Unlike meditation, mindfulness does not require anything, but you, doing whatever you have been doing. It does not even require you to stop doing what you are doing—the only thing it needs is transforming a mindless task to a mindful one. You can start with 30-second practice with a goal to increase it up to 3 minutes. There are many mindfulness techniques, and I am listing one that works for me. 


       Start by blinking your eyes about 5-7 times. Now close your eyes take a deep breath in through the nose. Open your eyes with long steady exhalation. Bring your awareness to that one thing that is draining your mind the most. This one thing could be a thought or a feeling, or some sensory stimulus e.g., some unpleasant noise or a disturbing thought. Once you recognize it, exhale through the mouth as slow as you can, while noticing your chest expanding and the belly shrinking. 

       Now bring your awareness to the furthest things you can see and move your gaze towards you. Once you reach yourself, start scanning your body bottom-up: toes, feet, knees, thighs, pelvic region, lower abdomen, umbilical region, chest, both arms(fingers, hands, forearm, arm, shoulders), throat, front of the face, and top of the head. At this point close your eyes and repeat a deep inhalation and exhalation. Try to make movements or sense the area as you scan it. For instance, flicker toes, contract your calves, become aware of breaths, etc. 

        Research has shown multiple benefits of mindfulness practices, including but not limited to relieves chronic pain, reduces anxiety, decreases stress, calms body and mind, and integrates emotions (this one is my favorite). Some studies report it even resolves childhood trauma.

       The more you practice, the better it gets. After a long enough mindfulness experience, you may experience your days and weeks, and eventually, life becomes a symphony orchestra. 


  1. AffiliateLabz

    Great content! Super high-quality! Keep it up! 🙂

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