Ways that Mindfulness can be enhanced
• According to Jon Kabat-Zinn(1990) these are the basic attitudes necessary to practice mindfulness:
– Do not judge, Become aware of automatic judging thoughts that pass through your mind
– Be open to each moment, realizing that some of things can not be hurried
– See everything as if you are looking at it for the first time
– Learn to trust your intuitions
– Rather than striving for results, focus on accepting things as they are
– Develop an accepting attitude
– Let go. Turn your mind off and simply let go of thoughts.
• Other ways that mindfulness can be practice is by:
– Being mindful of eating, instead of eating fast try to savor the food and enjoy it.
– Being mindful during driving, be present and know where you are and where you going
– Do mindful breathing and sitting as meditation
• Where you pick a special time and place to do the non-doing.
• Find an alert and comfortable body posture
• Bring your attention to your breathing, as you breathe in and breathe out
• If your mind wanders, ask yourself why is wandering off, then bring your attention back to the breathing
– Being mindful of your emotions, pay attention to what you feel and why you are feeling that way.
Benefits of Mindfulness
• Reduced rumination
• Stress reduction
• Better working memory
• Enhance focus
• Less emotional reactivity to bad events
• Better relationship satisfaction
• Better self-insight
• Improvement to well-being
• Better quality of life
• Improvement in sense of coherence
• Increased levels of empathy
• Better quality of sleep
• Positive changes in interpersonal skills
• Decrease of depressive behavior
• Increase of spiritual experience
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