Are you interested in learning about mindfulness? How do you handle stress? This article will tell you everything you need to know about mindfulness for beginners! After reading this article, you will know what mindfulness is and what benefits it has to your health. Instead of stress relieving games or a peace of mind massage, mindfulness for beginners a great way to let off some steam!
What is mindfulness and how does it work?
To really understand what mindfulness is, it is best to understand how meditation works in comparison! When you meditate, the idea is to focus on one’s inner self while blending out all of the distractions in and around you. It is not a state of deep relaxation, it is, in fact, the opposite. It is a state of deep awakening!
Now, mindfulness is the state of full and deep relaxation. As opposed to meditation, the idea here is to fully clear out everything in and around you. That includes the awareness of oneself as well. The idea here is to give your mind and body a few moments of complete peace. This also means that every emotion is blended out, from happiness to anger. There should be no form of judgment towards your feelings or otherwise.
Our world today is so full of different sensations. Especially since the dawn of the internet and smartphones, these sensations and distractions have been increasing rapidly. It is near to impossible to get a moment of full relaxation without any form of distraction. That is, unless you yourself put effort into allowing that to happen. This is where mindfulness for beginners plays an important role.
The theory of mindfulness dictates that connecting to the present moment allows us to learn how to manage our thoughts and feelings. We are then able to observe them calmly rather than living in the fear of the future or past. We free ourselves from deep problems and anxiety, and are able to calmly plan the next step to take.
Mindfulness in everyday life is about to live in the present. One will learn how to focus their attention on the events that happen in the now and do so in reality. It is difficult for many to do this as we tend to “live and experience in our heads” rather than in reality. That, in essence, is mindfulness.
As we learn how to use mindfulness techniques, we are able to realize when our thoughts are getting too much. They take over and this is what causes us to stress without there mostly being a need to.
Brief history of mindfulness
In order to fully understand what mindfulness is, it is best to understand the origins and history of this technique. Let’s do this before getting into mindfulness for beginners. It is similar to learning a new language. You may be able to speak the language fluently, but you will never be able to master it until you understand the culture.
Mindfulness has been around for at least 2500 years. Buddhist monks were the first to implement mindfulness techniques into their daily routine. The west as we know it today has only caught on to mindfulness techniques in the late 1970s. Back then, Mr. Jon Kabat-Zinn was the first to treat chronic pain in patients with mindfulness techniques. By 2002, two professors from the Universities of Toronto and Cambridge were also able to link the benefits of mindfulness techniques to help people suffering from depression. This is known as Mindfulness-Based Cognitive Therapy.
Research has proven that Mindfulness-Based Cognitive Therapy is just as effective as synthetic antidepressants. Especially the recurrence rate is positively impacted by mindfulness. In fact, these trials have shown that they cut the recurrence rate in half! Therefore Mindfulness-Based Cognitive Therapy is now covered by insurances around the world. In the UK, it is also available on the NHS!
Mindfulness for beginners: how do you do it?
There are a few steps to take if you are interested in mindfulness for beginners. The first is to consciously try to increase your awareness of the world around you. An expert described this step as “turning off the auto-pilot” during an interview with the NHS. One should begin analyzing and being aware of one’s feelings.
The second mindfulness for beginners’ step is to set a daily designated time to exercise mindfulness for beginners. The duration of each session fully depends on you. Although 15 minutes are recommended, the time should fit your schedule. If you only have 5 minutes of time in between meetings or otherwise, take them!
At the beginning, many will find it tough to exercise mindfulness for beginners. It is already tough enough to find or make 15 minutes of time every day. What you should start out doing as a beginner is simply sit down at a quiet place. It should be a place you feel comfortable. Then, simply close your eyes and breathe through your stomach. Pay attention to nothing else than your body. Pay attention to your mind and learn to control and calm it down. Over time, you will learn how to observe, concentrate and filter out the unnecessary stress and tension. Even more practice will allow you to stop your mind from wandering away completely.
Mindfulness for beginners: Who should use mindfulness techniques?
So, how do you handle stress? Mindfulness for beginners is great for everyone, really. Allowing yourself to take 15 minutes a day just for yourself is healthy for everyone. Regardless if you are taking care of your children, work long hours or are already in pension. Mindfulness will help you live a calmer and happier life!
However, those who suffer from a lot of stress, depression, or have an extremely busy life may feel a bigger impact in their lives. However, if you fit into this category, you may also need more time and energy in learning a mindfulness technique. Those who are generally calm and content may not feel the impact as much, but they will also be able to learn it quicker.
Mindfulness for beginners: When should you use mindfulness techniques?
This is once again fully dependent on your own schedule. Take the time whenever you can. As mentioned above, we recommend at least 15 minutes a day. For those who have an extremely busy schedule, we even recommend twice the amount split into two sessions. Although those of you who have a very busy schedule are the once who lack time, you are exactly the ones needing it!
A great example of when to implement two mindfulness for beginners’ sessions is in the morning before work. This will let you tackle the day calmly and focused. Remember that the first task of the morning usually also sets the tone for the day!
The second session would be great in the evenings once you get home from work. This will allow you to shed off all the stress and tension which you have collected throughout the day.
And the best part about the combination of these two sessions? You will learn to draw a line between your private and professional life. Your work-life balance will thank you for it!
Mindfulness in the workplace today
Many companies have realized the great need of mindfulness techniques at the workplace. Great examples of forward-thinking organizations are Google, PWC, the US Army and the Home Office. In fact, they even offer mindfulness training for their employees directly at the office. Some also offer stress relieving games at work.
In addition, many educational institutions have caught on to mindfulness as well. This includes everything from preschools all the way to institutes of higher education, such as universities. Usually, mindfulness training begins for classes where the students are around 14 years old.
Apart from caring for the general health of their employees, the large corporations also have financial incentives to implement mindfulness for beginners’ training. As it turns out, it costs a company about 2000 extra dollars a year in health care if they have stressed out employees. Not to mention the lost productivity, efficiency, and creativity which suffered from stress. In fact, the productivity gains have been calculated to be as high as 3000 dollars per employee! That is an 11:1 return on investment for these corporations! In 2012, after the mindfulness training was implemented across companies in the US. The cost of health care dropped by 7%! That is equal to about 6.3 million dollars!
Health benefits of mindfulness
Mindfulness has a great number of benefits. Unfortunately, we can’t get into all of them in detail, but we will have a look at those which have the biggest impact!
Mindfulness for beginners does more than relieving you of stress. In fact, it allows you to alleviate stress as you progress. Being able to control your thoughts, feelings, and emotions allows you to look at them objectively. You will then be able to erase those who cause unnecessary stress!
One of the most studied parts of mindfulness is the effect on symptoms of chronic and terminal illnesses. Many studies show that mindfulness for beginners helps a great deal here. Although the symptoms do not go away, mindfulness helps to make them more manageable.
One illness which has been proven to decrease in symptoms through mindfulness is depression. In fact, it also helps with anxiety and increases your self-compassion.
General health improvement
There are many fields in which mindfulness has been proven to support our general health. One study shows that mindfulness increases our behavior towards our own health. You are more likely to go for regular check-ups and exercise if you practice mindfulness. A second example is that people who practice mindfulness techniques are less likely to harm their own bodies with bad habits, such as smoking, drinking alcohol, and so on. Add a peace of mind message to the mix and you will feel much lighter emotionally!
Mindfulness and sleep
This is an additional health benefit from mindfulness for beginners which we wanted to highlight. The reason for that is that sleep is one of the most important factors which influence your health. Many forget how important sleep actually is. In effects your energy levels, mental abilities, mood, focus - basically everything you need to master life’s daily challenges.
Mindfulness helps a great deal to improve your sleep quality as you go to bed being more content and calm. However, sleeping on the right mattress is the key driver of high sleep quality.
This is where a Vita Talalay latex mattress can help as it is the healthy choice. Our pure natural comfort material comes from sustainable and safe sources and comes with numerous health benefits for your whole body. With Vita Talalay latex products, you will get the healthy sleep that you need. For both your mind and your body!
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Peace of mind quotes
For those of you who are looking to implement mindfulness for beginners, we thought that some peace of mind quotes will motivate you. These words from experiences mindfulness masters will highlight the importance and benefits of mindfulness for beginners.
Love and peace of mind do protect us. They allow us to overcome the problems that life hands to us. They teach us to survive, to live now, to have the courage to confront each day. - Bernie Siegel
Do not let the behavior of others destroy your inner peace. - Dalai Lama
Peace is the result of retraining your mind to process life as it is, rather than as you think it should be. - Wayne W. Dyer
You find peace not by rearranging the circumstances of your life, but by realizing who you are at the deepest level. - Eckhart Tolle
Peace is a daily, a weekly, a monthly process, gradually changing opinions, slowly eroding old barriers, quietly building new structures. - John F. Kennedy
If there is no inner peace, people can’t give it to you. The husband can’t give it to you. Your children can’t give it to you. You have to give it to you! - Linda Evans
Peace is a day-to-day problem, the product of a multitude of events and judgments. Peace is not an “is”, it is a “becoming”. - Haile Selassie