The mindfulness, called mindfulness in Portuguese, are techniques that have as their objective to concentrate the mind on the present moment, without focusing the attention on the past or worries about the future.
With this, this technique tries to combat the state of inattention and reactions excessive current lifestyle, while also helping in the treatment of diseases such as depression, anxiety, obsessive-compulsive disorder and drug addiction.
How to make
To start the practice, you should reserve a period of time per day, which can be 5 to 30 minutes, in a quiet place, quiet and comfortable, with eyes open or closed.
The attention of the mind, then, must return to the breath, the main method of mindfulness, by following the steps:
- Sit or lie down comfortably and bring attention to the breath, without modifying the respiratory rate;
- Feel the air enter through the nostrils or the movement of the abdomen up and down with the incoming and outgoing air;
- Try not to think of anything but the breath and the sensations in the body caused by it, living only for the moment;
- If there is a feeling or concern, let it pass without focusing on it, to judge or to make plans;
- Near the end of the session, you should focus again on the sensations of the body and on the well-being of the mind empty, and slowly end the practice.
Not to worry, with the time of concentration, you can put an alarm to ring quietly or vibrate, notifying you that the time ended without scaring the mind.
The regular practice of mindfulness for at least 20 minutes a day brings health benefits by bringing emotional balance and well-being, contributing to reduce anxiety and depression, control blood pressure, strengthen the immune system and decrease inflammation in the body.
In addition, the practice also improves the memory and ability of concentration, in addition to providing inner peace and greater mental balance to face the challenges of everyday life.
Tips for beginners
For beginners, the practice of mindfulness should begin with small periods of time in meditation, practicing 5 minutes a day in the beginning and increasing the time gradually as the mind gets used to the state of concentration.
In the beginning, the eyes may stay open, but should be relaxed, without focus on something specific and no visual distractions in the environment of meditation, such as televisions, animals, or people moving.
Look for meditation centers in the group, help with teachers or to start the practice with videos of guided meditation on the internet are good options to help you develop the technique more easily.