Mindfulness

What is mindfulness? 

is full awareness and attention to the present and allowing your thoughts and feelings to come and go without clinging to them and judging them 

We can also say that :
Mindfulness is your full presence with your mind and body "here and now". Practicing mindfulness helps us calm down and improves our focus and attention to detail. This, in turn, helps us deal with pressure better and make better decisions 

When you learn and understand the skills of mindfulness, you can do them anywhere and in any situation.
The mindfulness exercise that we are going to talk about is one of the very many mindfulness exercises. 
In order to be able to understand and get used to the skills of vigilance, it is preferable that you practice them very regularly  

What do I need to do the exercise?

The exercise of alertness that we will talk about is “vigilance for voices.” 

You will need to sit in a quiet place for five minutes without anyone interrupting you. 

Many people prefer to have a guide for them in mindfulness exercises 

If you feel that this is something you prefer, but no one can play this role, you can make a recording with your voice for the steps 

In the recording, it is preferable to speak slowly and in a calm and gentle voice 

• Sit in a comfortable position for you with your feet on the ground, you can sit with your back supported on the wall or sleep. If it makes you uncomfortable that you close your eyes, do this. Start focusing your attention on the breath
• Note the entry and exit of air
• Notice the movement of your chest and stomach, as they are filled with air and blown out of it. Don't try to regulate yourself or change its speed. Notice it as it is
• Focus on hearing:
  • Focus on the sounds that you are hearing around you. Just notice it and pay attention to it
  • Focus more on the small sounds around you. The sound of a light bulb, the sound of air conditioning, the sound of a ticking clock, the sound of your breath and your heartbeat
  • Focus on the sounds, Near and far sounds. Focus more on the loudest voice and calm the voice you hear 
• Start your attention again to your body and your current situation and open your eyes quietly
• If you notice that you are losing your mind and your attention wanders to your thoughts and wanders in them, return your attention to rest and practice again without holding yourself accountable

Other forms of mindfulness exercises