Balance between mind, body and soul

Mindfulness Meditation

Mindfulness is a state of consciousness in which one lives/observes the present moment in a calm lucid and more objective way. Without discernment, we all experience mindfulness at some point, but perhaps furtively: for a few seconds or minutes, when you are observing the sea, nature, or some animal, for example.

I have not long ago become acquainted with this meditation, but historically it has been practiced for more than 2,500 years and has fallen into the taste of thousands of people around the world.

Full attention' is the translation of the word 'Sati', which in the Pali language (language of the early Buddhists) means awareness/attention.

It is a way to slow down, live more calmly, reflect, and contemplate. In 1979, Jon Kabat-Zinn, Ph.D., a biologist, took the practice of mindfulness to a hospital setting where stress levels were very high, giving birth to a preventive education program using adapted meditation practices. Today, mindfulness meditation is also used in cognitive therapies to reduce stress, anxiety, depression, and physical pain.

Mindfulness is for those who seek, in particular, to reduce stress, increase concentration, think more clearly, control their emotions, be calmer, improve relationships with others, and focus on what is really important. If this is what you are looking for, then knowing more about this powerful meditation is very important. In this article, we will share all our knowledge on mindfulness.

What are the benefits of mindfulness meditation?

Stress Reduction

Through mindfulness meditation you can achieve significant stress reduction. No matter what the causative effect (work stress/social stress). Mindfulness is about distancing yourself from negative thoughts. It is as if you are just observing your thoughts and emotions. It allows you to understand your reactions to situations and the people you meet or live with. It makes you realize that all those things that stress and annoy you are only the result of your thoughts.

Concentration and Clarity

In the year 2014, researchers from the University of British Columbia made comparisons between the brains of people who practice meditation and those of people who do not practice it. In this study, they found that people who meditated regularly had more tissue mass in the areas of the brain that control focus. With this study, it has been proven that it is possible to "increase" your ability to focus through the regular practice of meditation.

Mindfulness meditation is also beneficial because it allows you to have mental clarity, but what is mental clarity? Well, it is becoming aware in relation to your problems and chaos that you are facing. It makes you realize what makes sense to keep, and what no longer has a place in your life. Having clarity allows you to more easily understand your emotions and mental patterns. It allows you to connect your values with your purpose, and yours with your qualities. It allows you to start believing in your potential and ability to build a future from your life vision.

Quality of Life

To live in "mindfulness" is to embrace life without limitations and with more balance. Mindfulness meditation allows you to become more resilient and live better with or yourself, others, and the world. Even in a stressful environment like work, mindfulness meditation can be a great ally. It helps you better understand problems and approach work situations in an objective and creative way.

How to exercise mindfulness?

Observing your thoughts

Everyday we have thousands of thoughts, and this is not something we can avoid, and it is not a choice. With mindfulness, you have the ability to train your mind to be more present. The problem is not thinking, but rather, thinking without choice. We are not our thoughts, and not everything we think is real.

Remember that the mind cannot differentiate a real thought from something fanciful, our body can react based on an unreal negative thought, for example. With mindfulness meditation, you distance yourself from thoughts, whether they are good or bad. Instead of being the protagonist, you become just the observer-a non-judgmental kind of observer.

Now close your eyes and imagine that you are standing or sitting in the middle of a busy street, you don't feel fear, because all the cars will swerve away from you because you control them. No car hits you, and you just watch them as they swerve away from you.

The cars are an analogy to your thoughts. Each time you have a new thought, you just observe it, indifferently and without judgment. Mindfulness exercise: every day, take one or more 10-minute breaks and observe your thoughts taking shape to the point where they disappear. Eventually some thought may call your focus, placing you as the "protagonist" and, in this case, take the role of observer. With practice, you will discover the ability to distance yourself from even the most distressing and agonizing thoughts.

Observing your emotions

We can react to our emotions in an automatic way, which most of the time can lead to regrets. Developing the ability to control your emotions is a much smarter way to deal with situations. Remember we are 95% emotion and only 5% reason. Emotions are like thoughts, one emotion leads to another. It is part of our nature to feel what we feel, but what we do with that feeling is subjective. Again, the role of mindfulness is to observe emotions without judgment.

The big issue about observing your emotions is related to the ambiguity they present. You may feel a mixture of several emotions. For example, you may feel bored, stressed and depressed, or happy and emotional all at the same time. It is usually a jumble of various things that are not always easy to recognize. To make it easier to recognize what you are feeling you should describe it with complete sentences or several words. That way you can clearly represent the feeling that is related to emotion.

Pay attention to the sensations of the present moment

This is the aspect that I appreciate most about mindfulness meditation. When we are performing something, our mind is always thinking about something else while you are doing it. When you eat lunch, for example, you are also thinking about your work that you have to do for the day.

When you work, you think about a problem you need to solve with a friend. Or when you eat lunch on Sunday, you are thinking that soon it will be Monday. The truth is that our mind is constantly surfing. It is capable of performing several tasks at the same time. The problem is that we stop living in the present moment.

One exercise I do to be in the present moment while I am writing an article is to allow myself to notice the sound coming from the TV turned on in the living room, the sound of the birds in the outside area of the condominium, the warmth of the sun coming through the window, the light illuminating my room, the beating of my heart, my breathing, and some physiological discomfort I may be feeling.


By focusing on how you feel, you live less in your head, in the past, or trying to anticipate the future. Observe your thoughts and emotions without judgment. Pay attention to the sensations. If you are on a walk, focus on walking, if you are with friends, focus on talking to them instead of on your cell phone, if you are eating focus on what you eat and notice the flavors.

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