ammara 2

Mindfulness is the non-judgmental awareness. It is seeing without interpreting, evaluating, or appraising. It is the experience of everything that goes on around you without thoughts about value or worth. Mindfulness is about focus attention on the present moment, rather than the future or the past. It is an attention to what's happening in your mind, your body, and the environment that surrounds you.

 

ammarahashmiMindfulness targets two micro addictions of human i.e. rumination and experiential avoidance. It addresses experiential avoidance by allowing you to observe the way emotions rise, crest and slowly diminish. Watching the emotion mindfully is a huge shift from maladaptive coping strategies that involve trying to numb or suppress it. Now you can see it for what it is: a feeling that has a brief life on the stage of your experience and then fades away.

 

If you want to conquer the anxiety of life, live in the moment, live in the breath. Suffering usually relates to wanting things to be different from the way they are. To practice mindfulness here are few techniques which will help you to cultivate it your daily life.

 

FIVE SENSES EXERCISE

 

The Five Senses Exercise is a great way to take a break from worries. Spend about thirty seconds focusing on what you see, then another half minute or so on anything you can smell. Move on to what you hear, then on the sensations of taste, and finally any tactile sensations originating both inside and outside our body, spending about thirty seconds with each . The entire exercise can be completed in two to three minutes. But here's the most important Part: Every time a thought pops into your mind, notice it and then bring your attention back to whatever sense you're observing. The point of the exercise isn't to stop your thoughts; your mind will keep chattering, no matter what. The point is to let thoughts go, rather than getting caught up in long chains of judgments and what if thoughts. 

 

BREATHING MINDFULLY

 

Mindful breathing quiets emotions because it focuses your attention away from the locus of emo­tional upset. Instead of being caught up in your thoughts, you're noticing your breath. The focus on breathing induces feelings of peace and acceptance, and acceptance is very important in emotion regulation. That's because resist­ing emotions only intensifies them in the long run. Acceptance of whatever is happening in the moment, including feelings you might rather not have, is the key to a healthy emotional life.

The second component of mindful breathing is to label the breath. This can be done in several ways. For example, count your breath. Typically this is done on each exhalation, so as you breathe out, you would count "one," and then on the next exhalation you would count "two," and so on.

The third component of mindful breathing is to notice and then let go of each thought. Just as you do in Five Senses Exercise, when you recognize a thought simply return your attention to breathing and labeling the breath.

2. MINDFULNESS OF EMOTIONS.

When emotions occur, you can use mindfulness to observe them without getting swept off your feet. Just watch the feeling and label it. Name the emotion, and if it has any shadings or nuances or is a mixture of emotions, give yourself room to describe what you're feeling and everything you notice as fully as possible.

Don't block or resist the feeling. Let it be whatever it is and as strong as it is. Every emotion is like a wave: it will intensify for a while and then gradually subside. Don't amplify the feeling, hold on to it, or analyze the experience, and don't judge the emotion or yourself for having it.