How often have you heard about living for the present? And how many times have your past memories or future concerns prevented you from doing so? Work, stress, anxiety... The ever-changing, frenetic pace of today puts us in situations that are difficult to control.
At ARTIEM we promote a healthy, active life and we know that self-care is essential to achieve this. We should remind ourselves that self-care is not a whim but a priority.
What about you? Do you think you pay enough attention to yourself? One good opportunity that is within our reach is to practise mindfulness, a technique that is very much in vogue today. But what is mindfulness? A series of relaxation and types of meditation techniques that can also help you overcome anxiety. You can do them at home or practice these mindfulness techniques at work.
Many psychologists define it as intense awareness. The founder of this discipline in Europe, Jon Kabat-Zinn, says it is about “paying attention in the present moment, on purpose and non-judgementally”. The key is in meditating to relax your awareness and separate the person from their feelings and thoughts in order to appreciate the present and live it intensely.
Mindfulness is about making the person who practises it aware of the present. The purpose of these techniques is to enjoy every instant of life, focus on each moment of the present and self-acceptance. Only by doing this, you will find fulfilment. And it will bring you happiness.
This discipline, which seems so revolutionary, is rooted in Buddhism but is unrelated to this religion. The truth is, mindfulness is based on science. It aims to improve the quality of life and the physical and mental health of all those who practise it. In fact, studies and research have demonstrated that paying full attention reduces stress, relieves depression and anxiety, improves memory and the ability to concentrate, prevents mental disorders and strengthens emotional intelligence.
Mindfulness techniques for daily life
Mindfulness breathing techniques
This is one of the most important techniques to learn in order to enter the world of mindfulness. Lie down on a flat, firm surface close to the ground. Place one hand on your heart and focus on your breathing for a few minutes.
Mindfulness emotion observation exercises
It is very important to be in contact with your emotions and observe them non-judgementally. Accept both the negative and the positive ones. It will help you feel better about yourself.
Mindfulness body awareness exercises
Focusing on what is going on in our bodies allows us to access, change and improve it. Interlock your hands and press hard for 5-10 seconds. Then release them and focus on what you are feeling. Keep your attention focused on the feeling in your hands and your body in general for as long as you can.
Mindfulness pain tolerance exercises
Pinch your arm and pay attention to the feeling it provokes and the emotions you feel inside you. Feel the pain expand from the pinching point. This exercise will help you understand how your body reacts to unpleasant situations and the emotions they arouse.
Micro mindfulness exercises
To maintain a mindful attitude, it is important to incorporate short exercises into your daily routine.
3 tips for practising mindfulness exercises
It’s not a matter of leaving your mind blank and escaping from reality or going into a trance. It’s much more than that, and also much more complex, but perseverance is your best ally for you to reach fulfilment.
Find a quiet place and make yourself comfortable. Starting with 10 minutes a day and not exceeding 30 will be sufficient:
Lie down or sit with your back straight in a comfortable position.
Close your eyes and focus on a point. YOUR BREATHING.
Listen to it and feel the air entering and leaving through your stomach.
Go back to your breathing again in case your mind stops focusing on it.
You made it. You focused your attention on what you were doing at that moment. You forgot about your worries and enjoyed every second of those 15 minutes.
Mindfulness requires training. The first days will be difficult, especially if you’ve never done it before, but don’t give up. You’ll succeed in time. You’ll improve and be able to start other exercises.
The mindfulness techniques are easier with these books
Your mind needs to be trained and reading is one of the best things you can do.
These books are the complement to that habit of relaxing your mind and concentrating for at least 10 minutes a day.
Start the list with the texts of the founder of Western mindfulness, Jon Kabat-Zinn. He is the author of Mindfulness for beginners, Life with full attention and its sequel, Full catastrophe living.
And for those who are taking their first steps in these techniques, Vicente Simón, the psychiatrist who promotes this discipline in Spain, is the author of Aprender a practicar mindfulness and Iniciación al mindfulness. These texts can also be completed with The mindful way workbook by Teasdale, Williams and Segal, which provides an 8-week programme.
And it would not be right to close this list without including the Buddhist author Jack Kornfield and his book A path with heart. A guide that explains the process of inner transformation applied to western living. Its pages reveal many surprises and a true revelation about mindfulness.
Enjoy every minute through awareness.
A technique that enriches your life as it teaches you to live the present moment with intensity. To leave the past behind and not focus on the problems of the future. A change in attitude to live in the present.
Experts recommend paying attention to all the experiences we feel; for example, when we walk or what our bodies and minds feel like when we eat…
The way in which we take care of ourselves, the way in which we live and how we move or practise conscious tourism… That slow movement that we at ARTIEM promote and which we presume that our clients choose is the path to a full and respectful life with ourselves and our environment.
Accept it as a challenge, go beyond meditation and if you reach your goal, you’ll be able to concentrate on everything you do. Running, reading, walking, travelling, cooking, doing sport.... That time will be yours and when it is present, you’ll enjoy it and make the most of it.
Because nothing is impossible and you can achieve it. Learn to consciously appreciate every moment of your life.
Mindfulness techniques with ARTIEM Asturias
At ARTIEM Asturias, we have designed the perfect experience for your well-being - Mindful Deluxe. A break at our well-being club with private mindfulness sessions and entertainment, all accompanied by the most delicious cuisine to allow you to reconnect and restore the balance of your body and soul.
We want to help you make mindfulness bring out your better self.