A person is aware when he is aware of his surroundings, his actions and his emotions. Being aware does not simply mean being alert. To be aware it is necessary to pay close attention to the environment around us and awareness can be trained to have strong positive impacts on personal life, but also on professional life. There are many steps you can take to become more aware - find out as you continue reading.
Steps
Part 1 of 4: Teaching Yourself to Be Aware
Step 1. Train your mind
Awareness is the habit of consciously paying attention to what is happening around us. Exercise is required and the mind can be trained in many different ways every day.
Think of all the gestures you make every day: eat, move, speak, breathe. These are just a few examples of actions you perform on a routine basis, but try to imagine that you are more aware at every moment of the day. Think about the things you might notice if you really started paying attention to the details that make up your life. This is the first step towards greater awareness
Step 2. Practice being mindful during routine activities
For example, pay attention to all the gestures you make when making coffee in the morning, then notice how your senses react as you drink it. Every day, try to become aware of a new part of your routine.
Try to stay mindful while taking a shower in the morning. Pay attention to your senses: does hot water give you a pleasant sensation? Do you like the scent of the shower gel? Focus on the sensations involved in each part of your daily routine
Step 3. Practice for short periods
In fact, the mind works best if the activity sessions are short, so train your awareness in small intervals. Studies have shown that maintaining concentration for short periods of time, interspersed with a pause, is more useful and productive. The scientific data says that if the practice sessions are short, awareness is higher.
For example, try to stay focused while choosing clothes for work, but then let your mind wander while getting dressed
Part 2 of 4: Habits that Enhance Awareness
Step 1. Try meditation
Meditation can be very good for the brain. Practicing meditation can help you become more conscious effortlessly, as it will become the standard configuration for your brain. Learn more about meditation and find a way to learn that is right for you.
- Meditation is most effective if you train your mind in a concrete way. Look for a book or audio course that guides you through a series of meditations. You can also turn to a real teacher if you prefer.
- First, find a calm and quiet space in which to meditate. Close your eyes and sit comfortably. Choose a word or phrase to focus on; you can say it aloud or mentally. For many, the choice falls on the sound "om" or the word "love".
Step 2. Improve your interpersonal relationships
The relationship with your partner affects all aspects of your life. Studies have shown that more aware couples are also happier and physically healthier. Ask your partner to join you on this journey to both become more aware.
Try meditating with your partner. The simple act of activating awareness at the same time and place can strengthen your bond. Another way to become more aware together is to train your communication skills on a daily basis, for example by remaining fully focused when talking
Step 3. Listen carefully
Really listening to what other people are saying is one of the best ways to practice mindfulness. Often, when we converse with someone, our inner voice is active even while the other is talking. In some moments we judge the words of the other, in others we are simply distracted and lost in thought. Being aware means paying close attention to what others have to say.
If possible, talk about important things in person. Look for and maintain eye contact - it will help you bond with the person you are listening to and better understand their words
Step 4. Monitor your health
Being aware of your health is an important part of being more aware. Pay attention to your body, your energy level, the feeling of hunger, the aches and pains. Tuning in to the signals your body sends you will help you improve your overall health.
Practice mindfulness at the table by paying close attention to the foods you choose to eat. Don't just think about what you like or don't like, but learn to consider the nutritional values of all foods as well. Also, pay attention to the act of eating itself and notice how the senses (sight, smell and taste) respond to different foods
Part 3 of 4: Practicing Mindfulness
Step 1. Be aware of your feelings
Awareness in the workplace is a great skill to cultivate. Being more aware can make you more productive at work and can also help you reduce stress. One way to be more aware is to keep your emotions in check, noting how you feel when you are in the workplace.
Get in the habit of reporting how you feel. You may have been stressed out over the course of the day without even realizing it. Pay attention to the signs that you are tense and become aware of your state of mind. If you notice that you have a fast heart rate or tense shoulders, take a break to get away from the situation that is making you nervous and try to regain your composure
Step 2. Focus on the breath
Mastering your breath is very important in becoming more aware. Taking deep, relaxing breaths can help you stay focused, as well as lower your blood pressure. If you are attending a meeting, prepare yourself by taking several deep breaths to improve your self-control.
From time to time, take a 2-3 minute break to take deep, relaxing breaths while staying focused. You can also practice while sitting at your desk; Simply put your work or what you are doing aside for 3 minutes and focus all your attention on the breath
Step 3. Take a break
According to experts, taking breaks at regular intervals can make you significantly more productive. It is important that the brain has a chance to relax. Being aware also means knowing how to recognize the moments when the mind needs to wander freely.
Ideally you should take a 1 to 10 minute break once an hour. If that's not possible, try taking several breaks of 30 seconds each. During these short stops, let your mind wander and give yourself permission to fantasize
Step 4. Use the visualization
It is a technique that can help you reduce stress and become more efficient. Try to visualize yourself doing something great, for example giving a perfect presentation or cooking a fantastic dinner for your family. Whatever the theme, be sure to picture yourself giving the best of yourself.
Step 5. Use the appropriate language
Pay attention to your words and body language. The goal is to make others - for example colleagues, friends or family - understand that you are fully involved and involved. By becoming more aware, you will make your communication more effective.
- Pay attention to the words you use in business conversations. If you claim to be "overloaded" with work, you are communicating to yourself and your colleagues that you are experiencing a negative situation. Use positive and conscious language, for example saying that you have a "full" agenda.
- Breathing is an important part of body language. If you breathe irregularly, you communicate to your body and others that you are under stress. It is not a positive image to project.
Part 4 of 4: Exploring the Theme of Awareness
Step 1. Deepen your knowledge about awareness
Try reading books on the subject. There is no single vision on this, so it is useful to deepen your knowledge by acquiring it from different sources. Remember that being aware means having full awareness of something, but without judging. Studying the concepts will help you deepen the practice.
Step 2. Understand what the benefits of being mindful are
Practicing mindfulness can have a positive impact on the mind and also on the body. It has been shown that when awareness increases, blood pressure and anxiety are reduced. Being more aware can also help you improve memory and reduce symptoms of depression.
Step 3. Change your habits
If you want to become more aware, chances are you will have to make some changes in your daily life. Try to adopt new habits that help you practice mindfulness. Remember that it takes about two months for a new behavior to become habitual, so be patient with yourself.
- Add a walk to your daily routine. When you are outdoors, the time is good for practicing mindfulness. Turn off your earphones and mute your cell phone as you go about your daily walk.
- Include some breaks in your routine. Even when you're not at work, you need to stop. Give yourself the option of doing nothing and letting your mind wander for at least 5 minutes every now and then.
Step 4. Acknowledge the progress made
Address yourself in positive terms. If you happen to formulate a negative thought, acknowledge it and let it go. Focus on maintaining a positive internal dialogue and try to notice the positive aspects of each situation.
When you feel frustrated about your progress, acknowledge it, then make an effort to change your attitude by congratulating yourself on your accomplishments
Advice
- Be patient. Becoming more aware takes time and practice.
- Try different methods to raise your awareness and take the time to find the one that's right for you.
