The Power of Mindfulness - Ms. Sumha Sameen V, II B.Sc Psychology (2024 - 2025)

THE POWER OF MINDFULNESS

SUMHA SAMEEN V – II B.Sc PSYCHOLOGY (2024 – 2025)

The Power of Mindfulness: Concept

The power of mindfulness refers to the idea that being fully present, engaged, and aware in the current moment. It is the awareness of one's internal states and surroundings. Mindfulness can help people avoid harmful or automatic habits and responses by learning to observe their thoughts, emotions, and other present-moment experiences without judging or reacting to them.   

Have you ever felt stressed while dealing with distractions and a chaotic day?

 Mindfulness helps in managing stress and staying focused despite distractions. By now, you’ve probably heard about the reportedly life-changing power of mindfulness, it is said to help with healthy eating, a better night’s sleep, schoolwork and more. But what are its health benefits?

The health benefits of mindfulness include: 

 • Reduced stress and anxiety 

 • Improved sleep quality 

 • Improved cognitive function and focus

 • Improved immune function

 • Increased self-acceptance 

 • Enhances emotional regulation

PRACTICES TO CULTIVATE MINDFULNESS

• Meditation: Sit comfortably, focus on your breath, and observe your thoughts without judgment.

• Deep breathing exercises: Focus on your breath, feel the sensation of the air entering and leaving your nostrils.

• Mindful walking: Pay attention to your feet touching the ground, the sensation of each step, and the movement of your body.

                 

• Yoga: Practice physical postures, breathing techniques, and meditation to cultivate mindfulness. 

 • Mindful movement: Engage in activities like tai chi, qigong, or other martial arts that emphasize mindfulness.

• Progressive muscle relaxation: Tense and relax each muscle group, starting from your toes and moving up to your head.

• Mindful listening: Listen attentively to others, focus on their words, tone, and body language.

• Gratitude practice: Reflect on the things you're thankful for each day.

• Journaling: Write down your thoughts, feelings, and insights to cultivate self-awareness.

MINDFULNESS COMBATS STRESS

          So, what’s the benefit of living in the present moment? Mindfulness makes us less biologically reactive to stress.

        • First, it helps to understand how stress works in the body: Our autonomic nervous system is broken up into two different branches: the sympathetic nervous system and the parasympathetic nervous system.

       • The sympathetic nervous system initiates a fight or flight response to stress. When this happens, stress hormones such as epinephrine, norepinephrine and cortisol are released. This results in increased blood pressure, heart rate and respiration.

       • The parasympathetic nervous system then kicks in to slow things down and try to get everything back to normal, counteracting the effects of the sympathetic nervous system.

CONCLUSION

Mindfulness is a powerful practice that can have a transformative impact on both personal and professional lives. It is a journey, and it's essential to be patient, kind, and compassionate with yourself as you explore and deepen your practice. Start small, be consistent, you can unlock a more fulfilling, purpose-driven life, and become the best version of yourself.