In the Personal Development world, mindfulness is a skill I’ve heard about many times in the last few months.
Recently, I was pleased to meet Dr Shamash Alidina, one of its leading proponents, so I could find out more about it.
Dr Alidina has been teaching Mindfulness techniques for many years and has noted huge improvements in the lives of the people he trains, including reduced stress and anxiety, better sleeping and a greater sense of wellbeing to people who practise it.
He is also the author of Mindfulness for Dummies, recently the Number One selling book on meditation on Amazon.
Mindfulness comes from the old Buddhist traditions of meditation and has been given a new twist by modern studies.
It’s all about getting the mind to a place of acceptance and stillness. If you are stressed with work or at home, a little bit of training of the brain to slow down, calm itself and accept the world is no bad thing. Stepping back from your thoughts so that you are no longer putting more energy into ones that are causing stress will deplete those stresses and give you a happier life.
Here’s a great mindfulness technique that you can use when you’re in bed. It’s very simple, and it’s one of very many different techniques you can use to begin taking control of your mind:
A Simple Mindfulness Technique
Sit or lie down comfortably, keeping your spine straight if you are sitting, and allowing your shoulders to drop – and close your eyes if you want to.
Next, notice the area in your stomach just behind and below your bellybutton. Notice how it expands are rises with each breath you take in, and how it falls and shrinks with each outward breath.
Maintiain this focus on you breathing. It’s your job to simply notice and “accompany” the full cycle of your breathing, so that it fills your entire attention.
There may be times when you become distracted. Notice when you do. Acknowledge what caused your mind to wander away from your breathing -but do not engage with it. Simply bring your attention back to your breathing again. Do this each time your mind wanders from your breathing.
Do the exercise for fifteen minutes a day. If you are having trouble sleeping, use it when you wake up in the night. Very many people speak of “dropping off” again, very quickly! It does take some practice – so do it every day for a week, and notice the difference it makes to you.
It’s a simple, effective way of taking control of your thoughts and promoting well-being. Do let me know how you get on!
Well, that’s it for this week.
Have a lovely, fun and stress-free time!
Bernardo Moya,
CEO The Best You