How to practice mindfulness, in 6 steps and tips

Mindfulness, or mindfulness, is a very useful tool that over the past decades has been applied to different types of psychological intervention.

In this article, we’ll take a look at several tips and tricks on how to practice mindfulness.Taking advantage of the fact that once started it is very easy to maintain progress and apply full attention in many situations.

    What is mindfulness?

    Based on and inspired by Vipassana meditation, practiced for millennia in Asian regions, Mindfulness it is based on the management of attention and the physiological processes that accompany it.

    Basically, it was developed as a way to focus on the present and experience what is happening right now from a neutral, non-judgmental perspective, leaving room for the emotional involvement that keeps us united in worries and concerns. obsessions.

    Due to the logic of how Full Care works, it is a very good tool to combat stress and manage pain, for example, although it also has other applications, some outside the clinical field.

    How to practice mindfulness in everyday life

    There are a variety of situations in which we can practice Mindfulness, as there is no single basic way to do it, but several alternative versions of this practice have been developed.

    In these lines we will see what are the basics of mindfulness practice, using an example exercise.

    1. Look for a quiet space

    Much of the practice of mindfulness, especially in the early stages where we have not yet mastered this tool, is based on know how to choose the environments that facilitate the implementation of the procedure.

    So choose a location away from stimuli that might distract you. Especially no noise. If you are also in an environment where there is a lot of vegetation and nature, this will help you, because such a place will hardly remind us of those elements of everyday life that can remind us of obligations, responsibilities and, in general, that we can generate stress.

    2. Sit with your back straight

    Some people still practice Mindfulness sitting in the lotus position, much like Buddhist monks do, but it is not required. However, it is advisable to sit in a way that encourages your back to be straight, as this way we will not be bothered by unnecessary muscle tension.

      3. Perform controlled breathing

      Breathing exercises can be a good help in starting to practice Mindfulness, although when you have more practice this step will be unnecessary.

      Its function is twofold. On the one hand, deep, quiet breaths help oxygenate the body and relax. On the other hand, it allows you to start focusing your attention on something specific in a sustained way, which will be very helpful.

      4. Focus on what is going on in your body.

      First close your eyes. At this point all you need to do is focus on those little facts that we can notice that are happening in our body, one after the other and devoting to each of them, about half a minute.

      For example, pay attention to the palpitations you feel in your neck, or the way your eyes move inside the pools without these movements being voluntary, etc. Do it with about six items that you notice.

      In this way, we will manage the concentration of attention by directing it towards simple stimuli, without anything else requiring our attention, however important or urgent it may seem to us an hour ago.

      5. Broaden the field of action

      In this phase, shift from directing your attention away from bodily stimuli to more abstract life experiences. Think of it as a person not involved in these matters. Do not judge, do not value, just think of describing it, accepting that it is part of a reality.

      Dedicate the time that corresponds to each fact or experience, depending on how important you have come to give it on previous occasions, how obsessed, worried you have become, etc. This is the fundamental part of mindfulness, as it helps us deal with experiences that have a profound impact on our lives.

      6. Return to controlled breathing

      In this phase, an end is marked for the exercise of Mindfulness, in a ritualized way,

      How can I learn more about mindfulness?

      There are many ways to develop mindfulness-based practices. One of the most useful for therapists and psychologists in general, for example, is Mindfulness applied to the regulation of emotions.

      For those interested in this type of exercise, it is recommended to follow training programs such as the one provided by the Mensalus Institute in Barcelona: Mindfulness Training Program: M-PBI. This course, in an experiential and applied format and based on individual and team work, trains students in psychological intervention with mindfulness to reduce anxiety levels and improve emotional management in a wide variety of contexts. . All this, commenting on and addressing the possible problems that usually appear in these cases depending on the situation: exam stress, partner problems, the grieving process, etc.

      To learn more about this mindfulness training initiative, click here and contact Mensalus.

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