When we learn to approach our struggles with self-compassion, acceptance, and the love of a support system, we heal more effectively by creating an environment that promotes care, growth, and understanding.
Practice Self-Compassion
It’s easy to be hard on ourselves when things aren’t going well. We might blame ourselves for a bad situation or feel guilty for not “handling things better”. However, self-compassion is key to overcoming hardship.
Allow yourself the space to struggle without judgment. Be kind to yourself, you’re only human. Speak to yourself kindly, acknowledge your efforts, and avoid self-criticism. Self-compassion helps break the cycle of shame and guilt and creates a healthy foundation for healing.
Just as you would comfort a friend, going through a difficult time, give yourself the same kindness, patience, and understanding.
Accept the Process of Healing
Healing from hardship is not a linear process. The key is to be patient with yourself and trust that this process will unfold in its own time. Trust the journey, even if it doesn’t always look the way you imagined. Healing involves ups and downs, good days and bad days, but with each step, you’re moving forward.
Remember, healing isn’t about “forgetting about it” or “getting over it”. It’s about learning to live with the experience in a way that doesn’t control or define you. With time, support, and resilience, you can emerge from hardship with a deeper understanding of yourself and a stronger sense of acceptance and inner peace.
Lean on Your Support System
If you’re struggling, don’t hesitate to reach out to those you trust, either family, friends, a therapist, or the community. Sharing our struggles with others lightens our emotional load and helps us gain perspective. Talking to someone who listens without judgment can make us feel understood and validated.
If you’re not ready to talk to someone, consider writing down your thoughts in a journal. Expressing yourself through writing can provide clarity, release stress, and allow you to process your emotions privately before sharing them with others.
You Are Stronger Than You Think
When life feels tough, remind yourself that you are capable and resilient. And that you are never alone. Hardship may be part of life, but it does not define your story. The way you rise from it, the lessons you learn, and the person you become in the process, that is what truly matters.
In a world that often teaches us to long for stability, permanence, and control, it can be hard to accept the truth that nothing lasts forever. From our relationships and careers to our thoughts and emotions, everything is in a constant state of change.
In many philosophical and spiritual traditions, particularly in Buddhism, impermanence is seen as an inevitable aspect of existence. But how can we find peace with the idea that nothing stays the same?
What Is Impermanence?
Impermanence is the universal truth that all things are temporary, whether it’s a sunset, a season, or a mental state. No matter how stable it may seem, nothing is immune to change. People age, relationships evolve, and the things we hold most dear eventually fade or transform.
The Emotional Toll of Attachment
The notion of impermanence can feel unsettling for many of us. We tend to want stability and predictability, and there’s comfort in believing that some things will last forever. But when we become too attached and try to freeze these moments in time, we experience a great deal of frustration and grief when change occurs.
The reality is, that change is the only constant in life. By resisting it, we get trapped in a loop of endless suffering.
Finding Peace of Mind Through Acceptance
When we accept that nothing is permanent, we begin to release our fear of losing things or people and we no longer try to possess or control them. Instead, we can appreciate the time we have, knowing that eventually relationships and experiences will transform.
This mindset encourages us to be more present and grateful for what we have, rather than always longing for things to stay the same.
How to Embrace Impermanence?
Practice mindfulness and meditation: Meditation is one of the most powerful tools to embrace impermanence. By being present in the moment and observing your thoughts and emotions without judgment, you can learn to accept and flow in life without clinging to experiences.
Let go of attachment: Start by reflecting on the things you’re holding onto, whether it’s habits, beliefs, physical possessions, relationships, or expectations. Practice letting go of attachments, recognizing that they’re all part of the temporary nature of life, and making room for new opportunities and perspectives.
Cultivate Gratitude: Reflect on the impermanence of everything and let gratitude expand. We can appreciate moments of happiness more deeply and love the people we care about more fully when we understand that they won’t last forever.
Celebrate Transformation: Instead of fearing change, celebrate it. Whether it’s a shift in your personal life, a new job, or moving to another house, embrace the possibilities that will come rather than seeing change as a loss.
We can embrace the beauty of impermanence by taking comfort in knowing that even difficult situations are temporary and that they will pass and transform.
Self-Development is an ongoing journey that empowers individuals to grow, evolve, and achieve their personal and professional goals. It involves emotional, intellectual, and physical growth, enabling people to understand themselves and their potential better. This journey is essential as it helps refine strategies, improve skills, and stay ahead in a fast-changing world. At its core, self-development is about overcoming personal challenges, embracing opportunities for change, and living a life that aligns with one’s aspirations.
In this article, we will delve into the concept of self-development, its importance, practical strategies for fostering growth, and its profound impact on every area of life.
Navigating the Exploration of Personal Growth
Personal growth is the ongoing journey of enhancing oneself through diverse approaches. It encompasses learning new skills, building better habits, and striving to become the best version of yourself. At its essence, individual development is about consciously working toward enhancing your emotional, mental, and physical state while aligning your actions with your values and goals.
True self-development requires a willingness to embrace change, face challenges, and step outside your comfort zone to achieve progress and fulfillment.
Why Personal Development Matters
Increased Self-Awareness
One of the key benefits of personal growth is heightened self-awareness. By reflecting on your experiences and values, you gain a clearer understanding of your strengths, limitations, and motivations. This awareness empowers you to make thoughtful decisions, build stronger relationships, and pursue a life path that aligns with your purpose.
Enhanced Confidence
Self-improvement naturally leads to greater confidence. Every milestone reached, whether mastering a new skill or achieving a long-standing goal, reinforces your belief in your abilities. This boost in self-assurance enables you to tackle challenges and pursue ambitious endeavors.
Better Emotional Intelligence
Emotional intelligence, or EQ, is an essential aspect of self-development. It involves understanding and managing your emotions, empathizing with others, and navigating complex social situations. A high EQ not only improves interpersonal relationships but also contributes to success in professional and personal settings.
Achieving Goals and Aspirations
Through the lens of individual growth, you can build the discipline and mindset needed to achieve your goals. Whether advancing your career, nurturing relationships, or pursuing a passion project, personal development equips you with the tools to succeed and enjoy the journey.
Practical Strategies for Development
Set Clear Goals
Setting measurable and achievable goals is the foundation of any self-development journey. Clarify your objectives and divide them into manageable, actionable tasks. Consistently evaluate your progress to remain focused and make adjustments as necessary.
Cultivate a Growth Mindset
A growth mindset—the belief that abilities and skills can be developed with effort—plays a critical role in self-development. This mindset encourages resilience, adaptability, and a positive outlook when facing setbacks, helping you move forward with determination.
Commit to Lifelong Learning
Continuous learning is the bedrock of personal growth. Whether through formal education, reading, or experiential learning, expanding your knowledge enhances your capabilities. Dive into topics that inspire you, from emotional intelligence to creativity and leadership, and make learning a habit.
Practice Mindfulness and Reflection
Mindfulness helps you stay present and connected to the moment, while self-reflection allows you to assess your actions and progress. Together, these practices cultivate greater self-awareness and ensure your behaviors align with your goals. Incorporate mindfulness exercises such as meditation or journaling into your routine to promote clarity and focus.
Surround Yourself with Positive Influences
The people in your life significantly impact your personal development journey. Create a circle of supportive friends, mentors, and colleagues who inspire and push you to grow. Avoid relationships that drain your energy or hinder your growth.
Prioritize Physical Well-Being
Individual growth isn’t limited to the mind; physical health is equally important. Regular exercise, balanced nutrition, proper sleep, and stress management enhance your energy and overall well-being, supporting your journey toward self-improvement.
The Ripple Effect of Personal Growth
Career Success
Personal growth has a direct impact on professional advancement. Developing leadership skills, improving communication, and fostering a growth mindset position you for greater opportunities. Staying committed to learning ensures you remain competitive and adaptable in an ever-changing work environment.
Stronger Relationships
Increased self-awareness and emotional intelligence positively influence your relationships. By understanding and empathizing with others, you strengthen personal and professional connections, fostering trust and collaboration.
Greater Fulfillment
A consistent focus on self-development brings a sense of fulfillment and purpose. As you achieve goals and overcome challenges, you build a life that feels meaningful and aligned with your deepest aspirations.
Conclusion
Self-development is a transformative journey that drives you toward your best self. By setting clear goals, committing to lifelong learning, and embracing personal growth strategies, you unlock your potential and cultivate a life of purpose and joy. The benefits of self-improvement resonate in every area of life, from professional success to meaningful relationships and inner satisfaction.
Whether you call it self-development, tone development, or personal growth, the essence remains the same: a dedication to continuous progress and becoming the best version of yourself.
It is impossible to be focused all of the time, and as humans, we are expected to lose our concentration from time to time. All you can do is learn how to expand the amount of time you spend focusing on a task, as well as how to refocus once you have lost your concentration. Learning a few tips and tricks on how to focus will serve you well throughout your life; they can be applied in several different areas of your life from your high school years to university, to work or even when reading a book or drawing.
Luckily, there are a few fun activities that can help boost your focus so that you can return to your work or task fully focused and ready to apply yourself. Here are just some of them.
Golf
Golf takes a lot of focus to play. Not only do you have to tune out distractions and focus your thoughts on how to land the perfect swing and hit the ball correctly, but you will also need to channel all your focus on how you can improve the game. Through golf and learning to practice, you can boost your focus and learn how to apply it to other parts of your life.
Of course, you may not have the time to go out to the local golf course to practice. If this is the case, then it would be wise of you to invest in a golf simulator that is fun to play indoors. Not only can you play in your free time, but if you work in an office and need a few moments to collect yourself and let off some steam, then this is a great way to do just that.
Yoga
Yoga is great exercise that allows you to practice calming breathing and meditative exercises that aim at keeping away distracting thoughts so that you can be calmer and much more focused. Typically, yoga will aid you in focusing on your posture, breath, but also your body. As a beginner, you may struggle to translate these meditative thoughts and breathing techniques to everyday life, but the more you practice, the more likely you are able to perform these mental tasks while going about your day-to-day duties.
Dance
Now, dance doesn’t mean you have to try and become the best and most graceful dancer around. Rather, using dance as a means to improve focus and concentration could simply mean having you bounce around the living room to your favorite song! Of course, if you do wish to become an eloquent dancer, then this could be a great hobby for you to focus on.
When training to become a professional (or even semi-professional) dancer, you will have to focus on the songs, the beats, and how you move. Not everyone is a natural born dancer, but it can be a fun and invigorating way to help improve your concentration.
Puzzle Solving
There are many different types of puzzles for you to choose from, so if you are more fluent in numbers or letters, be sure to find a puzzle that suits you. Once you have found a puzzle that can keep you intrigued, it is time to apply yourself. The more you apply yourself, the more likely you are to unlock and improve your concentration powers that can be applied to other parts of your life. Great examples of puzzles you could try include:
Soma cube
Rubik’s cube
Sudoku
Word searches
Crosswords
Head to your local bookstore or order a puzzle book online and spend 30-minutes a day completing a few puzzles.
We will all lose our focus from time to time. However, by finding fun activities that can also help you improve your concentration levels, you can learn to focus much more effectively and for a longer period of time. Through certain sports and puzzles, you can apply yourself and improve your skills which will come in handy for whenever you are studying or trying to solve an issue at work.
Our thoughts, feelings, beliefs, and attitudes can positively or negatively affect our complete biological functioning. Our minds can actually affect how healthy our bodies are. On the other hand, what we do with our physical body (what we eat, how much we exercise and even our posture) can impact our mental state (positively or negatively). This results in a very complex mind-body interrelationship.
The brain plus the peripheral nervous system, the endocrine plus the immune system, and so, all the organs of our body and in turn all the emotional responses we have, do share a common chemical language and are continually communicating with one another.
The history of mind-body connection
Awareness of the mind-body connection is by no means new. Until approximately 300 years ago, virtually every system of medicine throughout the world treated the mind and body as a whole. During the 17th century is when the Western world started to see the mind and the body as two distinct entities. In this view, the body was equivalent to a machine, complete with replaceable and independent parts with no connection whatsoever to the mind.
This Western viewpoint had definite benefits, acting as the foundation for advances in surgery, trauma care, pharmaceuticals and other areas of allopathic medicine. However, it also significantly reduced scientific inquiry into humans’ emotional and spiritual life and downplayed their innate ability to heal on their own.
In the 20th century, this view gradually started to change. Researchers began to study the mind-body connection and scientifically demonstrate complex links between the two. Extensive research has confirmed the medical as well as mental benefits of meditation, mindfulness training, yoga, and other mind-body practices.
What exactly is meant by the “mind”?
It’s important to understand that “mind” is not synonymous with brain. Instead, the mind consists of mental states such as thoughts, emotions, beliefs, attitudes, and images. The brain is the hardware that allows to experience such mental states.
Mental states can be fully conscious or even unconscious. We can have emotional reactions to situations without being aware of why we are reacting. Each mental state has a physiology associated with it which means a positive or negative effect can be felt in the physical body. For example, the mental state of anxiety can cause you to produce stress hormones.
Various mind-body therapies focus on becoming more conscious of mental states. Using this increased awareness, one can guide the mental states in a better, less destructive direction.
Research on yoga and meditation has further explored and implied the connection between mind, body and spirit. Studies show that the mindful movement and breathing done in yoga activates the relaxation response (that is the rest-and-digest system), via the vagus nerve. Consequently, yoga happens to move the nervous system out of the “fight, flight, or freeze” response associated with stress into the “rest and digest” response — increasing the emotional well-being. Furthermore, yoga increases levels of GABA, a neurotransmitter in the brain that helps relax the mind.
Nutritional and emotional impact on mind-body
What goes into our body also impacts our mind and mental health. What we eat has the power to prevent or help reverse mental health challenges. The impact of food on our mood; moreover, the specific nutrients have been linked towards measurable positive outcomes in mental and emotional well-being.
In addition to that, the mind-body connection manifests in the communication between the brain and the gut. About 95 percent of serotonin, one of the primary hormones involved in the mood and emotion regulation, is produced in the gastrointestinal tract. Sometimes referred to as the “the second brain” or “belly brain,” this enteric (intestinal-related) nervous system consists of some 100 million sheaths of neurons embedded in the walls of the gut. Moreover, the information travels mostly from the gut to the brain rather than vice versa.
As a result, researchers have found that people with healthy, diverse gut microbes are less likely to suffer from anxiety and depression. Furthermore, studies demonstrate that replacing bad bacteria in the gut with good bacteria can significantly alter mood and emotional regulation.
For example, neurological pathways connect parts of the brain that process emotions with the spinal cord, muscles, cardiovascular system, and even the digestive tract. This allows major life events, stressors, or emotions to trigger physical symptoms. You may have experienced this aspect of the mind-body connection when you feel butterflies in your stomach — you feel nervous, or your heart feels like it is pounding out of your chest, or you are under intense stress.
These intersecting systems help to establish the mind-body connection that influences the maintenance of health or the development of disease. For example, emotions like anxiety can trigger increased stress hormones, which in turn may suppress the immune system and set the stage for infections.
When you experience emotional states like sadness, joy, or anger, physiological sensations happen to occur in different areas of your body. Emotions like anger, fear, guilt, anxiety, sadness, jealousy, and stress can manifest within the body and contribute to imbalance followed by a disease. For example, you are likely familiar with the way fear can contribute to upsetting digestion or how tension can often lead to headaches.
What you believe can lead to disease
One common way you may experience the interaction of belief and physical sensations is when dealing with chronic pain. In the essence, pain is a combination of the physical sensations you experience, the emotions you tend to feel, and the meaning that pain has for you.
Emotional suffering, physical pain, and other sensations share certain similarities in their neural pathways. For example, feelings of anger or insecurity can disrupt the regular beating of the heart and flow of the breath. This further activates the sympathetic nervous system in the same way that occurs when you are facing a threat creating an even greater sense of uneasiness and pain.
You can see this type of physiology playing out in people with a lack of social support, who are more likely to have cardiovascular and other health problems than those with consistent and supportive relationships. So, to avoid the build-up of toxic emotions, you need to remain present and aware.
Training awareness with mindfulness
Awareness is something that can be trained through a variety of mental health practices. Some mind-body practices include:
Gentle movement and meditation, such as yoga and tai chi.
Biofeedback, a type of therapy that uses sensors attached to your body to measure the key body functions. Biofeedback can help you learn more about how your body reacts. This may help you learn how to control your breathing, your heart rate, and other functions impacted by stress.
Progressive relaxation, a technique where you concentrate on tightening, then relaxing various muscle groups. This can be combined with other meditative and breathing exercises for a deep sense of physical as well as mental relaxation.
For these practices, you may need to seek help from an experienced guide, mentor, or professional. However, you can do some mind-body exercises right in your own home, car or office, and you only have to spare a few moments. For example, mindfulness meditation is something you can do when you have time, and you can find a few minutes to focus. You don’t need a guide, a yoga mat or any other special equipment. You just need to close your eyes, pay attention to your breath, and focus on the present thoughts. When your attention wanders, return it to the present moment.
This is how mindfulness can help you bring focus, tune out distractions and find a little calm in the moment — and over time, help your mind and body feel better, also learning to perceive mind-body interrelationship as something natural taking care of it as a whole.
For far too long, humans have considered themselves separate from nature. However, you and everyone else are an integral part of the larger planet Earth ecosystem, a whole globe teeming with life. You can see this dynamic at work in how time spent in Mother Nature heals, providing physiological perks and psychological benefits.
What can you hope to gain by reconnecting with the natural world? Here are eight benefits of nature and how it impacts your well-being.
How Does Nature Impact Our Well-Being?
Nature impacts human well-being in every way — physical, mental and the ethereal emotional/spiritual realm. Far from separate divisions, these aspects of self work together to create your total health portrait. A positive mental outlook helps overcome physical ailments. Conversely, modifying your diet, exercising, and managing stress promotes mental clarity and emotional resilience.
The Physiological Effects of Spending Time in Nature
Time spent outdoors helps your body make natural vitamin D. This nutrient is crucial for bone health and a strong immune response. Furthermore, evidence suggests that a deficiency can lead to depression-like symptoms.
Vitamin D production isn’t the only physical benefit of getting outdoors. Trees and plants emit phytoncides, chemicals that stimulate your immune response when you inhale them. Researchers found higher levels of vital immune cells among forest bathers. This benefit of nature to humans also does double duty. You know your mood decreases when you get sick, and missing a day or two of work can put some people behind on rent, increasing stress.
Psychological Benefits of Being in Nature
The psychological benefits of nature to humans go beyond feeling less depressed and anxious due to fewer physical issues. They also boost your mental health in the following eight ways.
1. Eases Stress
One of the easiest and best ways to bust stress is to go for a brief, mindful walk in nature. A simple stroll as you gaze at a beautiful vista slows you down enough to think, to become responsive instead of reactive in dealing with life’s stressors. It’s also sustainable, creates no emissions and doesn’t cost a dime.
The next time you feel overwhelmed, try a five-minute mindful walk outdoors if the weather permits. Mindfully tune into what it does to your mood and attitude.
2. Improves Focus and Concentration
Using the above trick during a hectic workday could lead to a more productive afternoon. A recent study on university staff members during the pandemic indicated that spending time outdoors protected them against some of the crisis’s adverse effects, particularly in improved mental health. The result was so profound that the study suggested alternative working arrangements in such areas.
Earlier research indicated that simply gazing at pictures of nature increased focus and concentration. A 2022 study backs this assertion. Participants viewed various scenes while hooked to an EEG, performing a cognitive task after each image series. Analysis of the EEG reading showed nature scenes increased alpha wave activity. These waves are associated with mental readiness, concentration and focus.
3. May Reduce Dementia Risk
Dementia may strike with aging, but the habits you acquire when you are younger influence your risk. A recent study suggests that spending more time outside may lower your chances of missing much of your golden years thanks to this disease. It also prevents the anxiety and depression that accompany memory loss.
Researchers examined 62 million Medicare beneficiaries surrounded by natural vegetation, park cover or blue space cover. Those in natural green environments were less likely to become hospitalized from Alzheimer’s disease and related dementias or Parkinson’s disease, which also affects the central nervous system.
4. Encourages Social Interaction
Social interaction is a critical component of mental health. Loneliness can kill, increasing the chances of all-cause mortality. Unfortunately, many people become more isolated with age, as loved ones pass away and adult children move to different locations.
Getting outdoors encourages social interaction. Studies of dog walkers show they are three times more likely to know their neighbour’s than those without a pet. They also felt safer, a benefit that extended to those without four-legged friends, as these strolls provide more time for people to interact with their neighbours and recognize unusual or suspicious behaviour.
You don’t have to adopt a pup if your lease says, “No dogs allowed.” However, going for a daily outdoor walk without Fido in tow introduces you to your neighbours and opens doors to friendship. Most pet owners are friendly folks, anxious to say hello to a smiling face and receive compliments on their companions. From there, asking if they’d like to get tea sometime is a natural segue.
5. May Ease Schizophrenia Symptoms
Schizophrenia is more common than many people suspect, as the stigma prevents patients from sharing information about their diagnosis with folks outside of their immediate family.
This condition affects your amygdala, a part of the brain associated with instinctive and motivational behaviours and your fight-or-flight response. Recent research suggests that a one-hour walk in nature decreased amygdala activity in patients with schizophrenia and depression.
6. Reduces Anxiety
Anxiety may be the pandemic nobody discusses. Although rates of this mental disorder and depression climbed 25% during the recent pandemic, little subsequent increase in resources followed. That means many people with these conditions struggle alone, relying only on holistic interventions for help.
Spending time in nature eases stress, which often exacerbates depression by keeping your cortisol levels high. This hormone picks up where adrenaline leaves off but contributes to mental and physical health issues by raising inflammation levels.
Stress can also create a negative feedback loop. The initial stressor slightly elevates your blood pressure and heart rate, and your body interprets this speed-up as evidence for further panic, making you anxious. Getting outdoors interrupts this cycle and lowers your cortisol levels, helping you find relief.
7. Decreases Depression
Go outside on the next sunny day and lift your face to the sun. Mindfully explore your mood. Did you get a boost?
Getting outside, especially while doing an exercise like walking, stimulates several neurotransmitters associated with a positive mood. For example, dopamine increases. This “reward” chemical makes you feel good, reinforcing your desire to repeat a given behaviour. Fortunately, unlike alcohol or drugs, going outside won’t result in harmful side effects like addiction — although you might find it harder to stay indoors.
8. Provides a Sense of Connection
One reason for the increase in mental health disorders in recent years is how disconnected people feel from each other, society at large and something bigger than themselves. Many fall into “drone mode” — they go to work, come home and eat, sleep and then do it all again, all while having nagging doubts about whether the effort is worth it. As a result, they become despondent.
Going outside reminds you that you are a part of something much bigger than yourself. You are a part of this world, an integral part of the system. When you feel at one with life, finding purpose and seeing how your contribution affects the whole is easier.
The Benefits of Nature to Humans
Nature impacts human well-being in several positive ways. While it heals the physical self, its effects might be most profound on your psyche.
Step outside and enjoy the benefits of the great outdoors. Mother Nature never charges a copay, and the results could leave you feeling better and more at peace with yourself.
Are you interested to know how we can train our minds to be still even while our eyes are open? How can we be more focused during our daily activities? How can we activate the mind’s attention mode in activities that we are used to do automatically in order to become more productive and efficient? Let me introduce you to one of the main mindfulness techniques that we use during our meditation retreats at World Peace Initiative (WPI).
Be at the center As we firmly believe that meditation is the main tool that helps us have a clear mind, we are meditating at least 4 times a day during our retreats, each time around 1 hour, so we spend around 4 out of 24 hours with our eyes closed to clear, still and calm our minds. However, we need to be aware that we still have 20 hours that have an impact on our minds, hence we should take care of these hours as much as we can to engage with those around us and do our daily activities in a proper way. Therefore, our mindfulness in action or so called BAC (“Be At the Center”) exercise comes from the concept in Dhammakaya Meditation which is based on being focused and calm at the center of the body.
Mindful while making a bed Ping Ping Worakate, the CEO of WPI came up with this creative and fun exercise not only for the WPI retreats but also for everyday life that everyone can implement. BAC exercise is all about being mindful while doing any activity such as waking up, making a bed, brushing your teeth, taking a shower, reading, writing, walking, or even talking and eating.
Let me share how I apply BAC exercise in my daily life. For example, when making a bed, I first take a soft and gentle breath, then I clear off stuff on the bed, place a pillow nicely, tuck in corners, and lay down the bed cover smoothly while centering my mind and keeping this mindful yet relaxed awareness flow to start my day. I do this activity not as a chore but as a moving meditation to calm my mind and body. My bed will be waiting for me once I am back home.
More fun in doing daily activities The most enjoyable BAC exercises are when I brush my teeth and when I eat. Yes, I struggled when doing them at the beginning but now with the effort I put, I understand more how to eat mindfully. I feel blessed with the food I have in each meal and don’t take it for granted anymore.
Moreover, this mindfulness in action is practical, and it has a significant impact on my performance and productivity. For example, I can sit on my desk finishing some tasks without any feeling of distraction, even if another colleague is talking around me. Also, I have more fun and interest in doing my activities than when I used to do them in an autopilot mode. Practicing this BAC exercise also helps me clear and purify my mind while my eyes are open, so when I close my eyes, my meditation goes smoothly and easily.
This is how we can apply mindfulness in our everyday life as it’s so important to be conscious with our thoughts, speech, and actions so that we get the most out of everything. Let’s experience a BAC exercise by downloading an Enlighten Me app and giving it a try.
From time immemorial, meditation has been an extensive practice. It’s a practice by which a state of mind can be achieved that calms our cognitive clamoring. Thereby, it helps decrease our stress levels. It has helped people for ages. The history of meditation can be drawn back to 5000 B.C. It’s predominant prevalence was found in Hinduism. But religions like Christianity and Judaism have referenced to it too.
Benefits of meditation
Shunning down anxiety and stress from regular life is the principal role of meditation. Thus, it helps in curbing problems associated with tension, anxiety and stress, like insomnia, headaches, ulcers.
Practicing meditation regularly can help alleviate symptoms of depression.
Meditation helps in the appropriate regulation of hormones in the body. Specifically it enhances the secretion of serotonin. Serotonin is responsible for happiness.
Meditation helps gain a better immune system. This can help protect the body from disease causing pathogens.
It also plays a part in our social well-being by creating a positive outlook.
It helps academic and professional growth since it increases patience and focus. Consistent practice of meditation has been constantly helping people to build an uninterrupted concentration.
For better introspection
Practicing meditation rejuvenates your mind and help you carry positive vibes everywhere you go.
There are various kinds of meditation which can be practiced. They could be guided or unguided. Some commonly practiced types of meditation include mindfulness, transcendental, visualization, body scan, breath awareness, chakra, Qigong and more. It’s the most effective, as well as a cost-free solution to regular stress and tensions.
In a nutshell, meditation has been one solution to many problems. It is always recommended to make time for meditation amidst your busy regular schedule.
Meditation helps in getting better clarity about oneself since it calms down the stormy sea of thoughts and helps to have a better introspection.
Communication is a process through which people exchange their thoughts, feelings and understanding through verbal and non-verbal messages. Did you know that in this process, listening is as important as speaking?
We can be more successful in communication when we are aware of the main blocks that prevent us from listening:
External distractions
Often it’s easier to relate to the noise that is going on elsewhere. Why? We prefer to focus on it and use it as an excuse for a lack of engagement in a stressful or uncomfortable situation. The solution is to work on being present and on the resilience to cope with difficult situations and conversations.
Inability to assess well
Lack of understanding and patience, not seeing the complete picture, quick decisions based on incomplete facts lead to faulty assessments. When we are fully focused on the other person, so focused we can hear the words they are not saying, we are listening with full attention and with increased compassion.
Being judgmental
Judgement happens when there is too much moral evaluation and criticism based on one’s “truth”. Changing judgmental communication starts with how we think and with letting go of anything that implies accusation and criticism. It means listening with the desire to hear rather than the urge to reply.
Lack of neutrality in exchanging messages
People are often responding to their perception of reality rather than the reality itself. It often means remaining stuck to certain patterns. To change this, we need to work on letting go of attachments, toning down reactions and put in the effort to see things from the other perspective, finding a middle ground.
Being 100% anchored in one’s beliefs
Being 100% anchored in one’s beliefs can feed the ego to the extent of self-righteousness. Everything the mind can do the mind can undo. Unpack the past to find the truth by revisiting some events and establish what is true and helpful in communication. It will change the way you relate to others.
Good communication is the key that builds and gives depth to our relationships. Often, the way we communicate gives insight on what’s going on inside of our hearts and minds. In communication, whenever you have a problem that seems a little overwhelming, chunk it down into smaller, more manageable pieces. It helps to focus on one thing at a time and find the right solutions. Relationships are the network of life, and the overall quality of our life will be determined by the quality of relationships that we keep.
“Listening is not a reaction, it is a connection. Listening to a conversation or a story, we don’t so much respond as join in — become part of the action.” Ursula K Le Guin
Deepen your understanding of actions, speech and communication here.
Ask yourself for a moment: What is the usual focus of your attention? Are you able to direct your attention towards whatever you want? How many times in a day are you looking for distractions and avoid being in the present moment? Do you feel that you are spending more energy in trying to change things in your life rather than enjoying the ones you already have? Behind these questions lies a vital necessity in the human being that could be realized and fulfilled by analyzing the nature of our attention.
The other day I was painting a wall of my home. While painting, I realized that the perpetual state that characterizes the life of a human being is that of being attentive to something. At this moment my attention was placed on the wall and the brush I was painting with. Sometimes it shifted towards some thought that wanted to manifest in my mind, but for a few hours, the basic foundation of my attention was the activity of painting the wall.
Can we escape from being attentive?
Human beings live constantly in search of objects that give us stability as a support for our attention, just as we seek stability in any area of our lives. Our attention cannot disappear without our individual consciousness, which is the basis of our sense of existence, also disappearing with it.
By not having a stable place or object to rest our attention on, normally what we do is look for external objects to hold on to. External objects, however, are changeable and ephemeral. That is why we begin to get nervous when we are in an environment without many stimuli or activities to do, or when we have to be alone for a long time.
Perhaps it has happened to you that when you have seen yourself with a lot of free time you have started to feel a bit restless. The ultimate cause of this is not having a secure object to put your attention on. You can be non-active, but you cannot be non-attentive. You can suppress your actions, but not your attention. Also, wherever you place your attention on, is where you will direct your action.
Thus, a human being may have a background fear, similar to the fear of death, that being the possibility of not having objects of attention available to himself. When we do not know which object attend to, when we get tired of attending to an object, when we do not want to attend to what is happening in the present, or when the objects which we attend cease to be interesting for us, we are in a state of inner restlessness that we try to solve looking for other external stimuli. This inner restlessness triggers a pattern of constant mental dispersion.
Thus, for many, work ends up being not only the means of satisfying an economic need, but also the means of satisfying the need to pay attention to something. This is why, when we have holidays, instead of resting we try to get distracted by something or plan a trip to go somewhere.
The danger of spending energy on changing things rather than living them
The boom of entertainment industries in developed countries illustrates this fact. The present success in the film, theatre, musical or media industry, in part comes from its capacity to offer something stimulating to our mind, ensuring that our need to pay attention on something will be alleviated for a few hours.
It is true that the pleasantness or attractiveness that things carry in themselves sometimes triggers the change or the selection of the objects we choose to attend to. However, before that occurs, we find that we have the underlying need to look for an object that gives us a guarantee of stability of the use of our attention. That’s why we panic more to find ourselves without an external object to attend to, than to attend to neutral stimuli. (Not sure what you mean by neutral?)
This is quite clear when we take a trip. The satisfaction we find by doing this activity often lies in making plans, setting objectives and finding the means to fulfil them rather than in the realization of the purpose itself. Probably, our objective when doing a trip is to visit some site. However, we usually spend more time planning and using the means of transport to get there than visiting the place we want to visit. In fact, few people would want to stay longer than an hour visiting the place they wanted to visit, without doing anything other than just being there. Soon after arriving there, we are already thinking about the next place we will go.
Now, maybe it is easy to realize this phenomenon when traveling, however, it is more difficult to realize that it could occur exactly the same in our journey through life. And this is more dangerous. If this happens, we will be spending more energy in trying to change things than enjoying those that we already have.
Places where our mind can always rest
There is only one solution to avoid falling into this trap: to develop our capacity to realize and attend to stable and permanent objects. Among these objects, there are only two that our awareness can easily access: our own consciousness and the present moment.
By “our own consciousness” I mean everything that we are experiencing inside us, from our emotional states, our breathing, our body, our thoughts, or those phenomena that spontaneously spring to our mind. These kind of objects are always available to our attention. The problem is that we try to avoid them, maybe because of the fear to find something in our inner lives we don’t like, maybe because external objects seem more appealing to us.
However, this endless external search for objects of attention may become a cause of instability and unhappiness in our lives. That’s why the philosopher Blaise Pascal stated that “all of man’s misfortune comes from one thing, which is not knowing how to sit quietly in a room”.
The present moment embraces all these internal phenomena and also whatever which is manifesting in our lives here and now. There is always something that is coexisting with us, sharing its existence with us right now. Again, we might reject it and choose unconsciously to attend to a mental fantasy about the past or the future, but the present, ultimately, is the only moment where we live our lives.
The present is actually the most stable support of our attention. If we are willing not to run away from our experience, whatever it may be, we will always be content and serene wherever and whenever we are.
This is the reason why it is of vital importance to train our attention so that we don’t have any problem to focus it on stable objects. Meditation is a useful tool in order to develop such ability and master the use of our attention. If you don’t know how to start, you might find helpful to look at our free self-development programme here.
