Principles for a good life

Mindfulness is the awareness that arises from bringing attention to the present from moment to moment in a deliberate and non-judgmental way (John Kabt-Zin).

The roots of mindfulness are rooted in Buddhism. The term mindfulness began to take on meaning in the 1960s by a German monk who studied in the East and wrote the first English texts on mindfulness.

Many studies in recent years point to the benefit that this practice brings to treating situations of anxiety, pain, depression, ADHD, dealing with life-threatening illnesses, or professional difficulties, and generally improving the quality of life and mental well-being in the general population.

 

A large part of our lives we are on "autopilot" - this is because our brain optimizes and tries to achieve maximum efficiency, so daily actions are translated into a kind of default action plan. Even emotional responses to external events are sometimes out of automatic action.

By increasing awareness, we can reach a state where we will respond to different situations in our lives by choice.

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The approach is based on several values ​​that are an integral part of it:

1. Non-ambition - set aside the aspirations, goals and expectations of the practice, and simply do it.

2. Patience - Practice has its own rhythm, it is a journey in itself. Patience will help to persevere, develop the muscle of listening, and walk in small steps.

3. Simplicity - the instructions are simple and their execution is simple.

4. Curiosity - The practice invites us to be curious about the world around us, our emotions, our body feelings, our lives.

5. Trust - trust ourselves and our ability to experience what we experience just as it is.

6. Non-judgment - be alert to the judgment that arises in us and pause it, and not let it shake us.

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The practice of mindfulness is simple, it can be done with or without external guidance. There are several types of meditations, all of which aim to bring us to be attentive to this moment.

1. Body scan - a scan of every organ in the body, usually lying down, or sitting, and recognizing the feeling we have in that organ. If the thoughts begin to float, they can be acknowledged and released in a gentle, non-judgmental way.

2. Breathing awareness - focusing on breathing. Awareness of respiratory movement, whether in the abdomen or in the diaphragm. There is no need to change the breath, but to pay attention to it as it is at the moment. And again, if consciousness has wandered out of breath, return it again and again in a non-judgmental way.

3. Routine actions - choose a routine action (such as brushing teeth, showering, eating) and pay attention to the sensations in the body during the action.

4. Attentive walking - bring attention to the experience of walking while we walk, in the sensations of the feet, in the direction of the body, in the action itself.

5. Attentive movement - practice attentive awareness while the body is in motion. You can practice while doing activities like yoga, chi kong or any physical activity. Pay attention to the movement itself, to the feelings of the body, without being judgmental about "success" or "failure" in the movement itself.

6. Conscious communication - Relationships can be a source of stress and strain. Feelings of anger, fear, and shame cause our automatic reactions and affect us and others. Awareness, non-judgment, patience, listening to ourselves and other can miraculously improvthe relationships in our lives, stabilizes us and increase our sense of security. For example, non violent communication is another tool that brings us to an awareness of our feelings and needs and looks at what is being done without judgment or interpretation.

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For further deepening I highly recommend taking an orderly course of Mindfulness MBSR, to get the tools, practice and assimilate the practice in life. On the side there are links to sites, recommended books and later there will also be a presentation.

 

There is a lovely book for kids with links to meditations for kids, in their language, recommendation on the side.