The practice of mindfulness involves controlling the way one sees the world. You must learn to live in the present moment and focus attention only on the issues you have decided to focus on. Awareness involves looking at the world without judging it. Emotions are not in contrast with the effectiveness of the practice, in reality they represent a fundamental part of it; however, it is equally important to learn to let them go.
Steps
Part 1 of 3: Pay Attention to Purpose
Step 1. Observe what your focus is on
Don't let thoughts flock to a topic without you intentionally doing it; make a conscious effort to focus on specific things and not let your mind wander free.
- It's easy to get caught up in the feelings of the day, relationships, and the stress of work, but try to force yourself and focus only on the things you want to think about.
- Being able to manage concentration on the things that happen outside of you is the first step in being able to control attention on the things that happen inside you.
- Being aware of the moment your mind starts wandering and the object it is addressing helps you bring it back to the things you want to pay attention to.
Step 2. Be aware of your actions
Awareness and consciousness are similar, but they are not exactly the same. Knowing that you are having a conversation with someone does not necessarily mean that you are aware of how you are speaking; pay attention to the things you do and say, as well as your motives.
- Most people live their existence guided by automatisms, limiting themselves to act and react according to the needs that arise.
- Being attentive to your actions is a great way to take stock of who you are and who you want to become.
Step 3. Provide purpose for your actions by reflecting on them
Focusing on what you are doing and what you are focused on is part of your overall goal; this can contain a wide variety of goals, including focusing interest or being mentally present when completing current tasks.
- To help you recognize the purpose of your actions, be aware of who you are, your thoughts, and what you are doing.
- Focus on the action, on what you are feeling emotionally and what is happening in the present moment.
Part 2 of 3: Living in the Now Moment
Step 1. Don't live in the past
It's not all that uncommon for people to cling to things that have already happened, but this behavior can have negative repercussions on awareness. Nothing you are doing right now can change what has already happened.
- When you notice that you tend to go back to the past with thoughts, intentionally bring your attention back to the present moment.
- Remember to treasure what you learn, without getting stuck on past events.
Step 2. Also avoid projecting yourself into the future
There is nothing wrong with planning for the future, but when you allow plans, fears and worries about what might happen to affect your present life, it all becomes a problem. Practicing mindfulness means keeping the attention exactly on the present moment.
- Plan for the future if you wish, but don't be overwhelmed by fear of what may - or may not - happen.
- Thinking too much about the future does not allow you to fully appreciate what is happening right now.
Step 3. Stop looking at the clock
In the Western world, many people have become increasingly addicted to time. You tend to constantly check the time, paying attention to how much time has passed since you started something or how long it is before you do something new. Stop spending your life relying on the passing of time and instead start focusing on what's going on right now.
- Watching the clock is not a problem, but it can become one if you continue to pay attention to the passing of time; try to stay all day without checking him too often.
- When you stop worrying about the time you have to wait before doing something, you can begin to appreciate what you are experiencing in the present.
Step 4. Allow yourself to do nothing
It's important to be productive, but sometimes it's just as important not to commit to anything. Spend some time alone in a quiet place, focusing on experiencing the world around you exactly as it is.
- Sitting in a quiet place to clear your mind of past and present thoughts is a form of meditation.
- There are many different exercises you can do while meditating.
- Meditation is well known for relieving stress, helping fight depression, and even reducing the risk of developing cancer.
Part 3 of 3: Paying Attention Without Judging
Step 1. Let go of negative judgments and emotions
Now that you have focused your attention exactly on the present, you can realize that you are observing things that you have never noticed before. An important aspect of mindfulness practice is being able to observe what is happening around you without making judgments.
- Try to observe your surroundings objectively; do not blame or look down on others for their actions, but empathize with their situation.
- Focusing on living in the present moment makes it easier not to judge the next, as an assessment basically comes from a form of forecasting how behavior affects the future.
Step 2. At the same time, you also don't have to hold on to pleasant emotions too much
Awareness is not always happiness: being aware means letting go of the past, regardless of the positive or negative emotions associated with it.
- If you truly live in the present, you can enjoy the positive moments in life without worrying that they may end.
- If you compare the current positive moments with those of past experiences, it becomes more difficult to live them in the present.
Step 3. Treat sensations such as weather
Awareness consists in being exclusively in the present and letting go of judgments, fears, regrets and expectations; however, it does not mean being impassive or not feeling emotion. Instead, you must fully feel the emotions, but let them pass, just like the weather: just as you can't control the climate, you can't manage the emotions you feel.
- Negative emotions are like thunderstorms, which can come when you least expect them or when you don't want them to, but continuing to think about them doesn't make them pass any faster.
- As negative and positive emotions come and go, let them pass; don't cling to them, letting your mind wander into the past or the future.
Step 4. Treat others with kindness and compassion
Mindfulness involves staying in the present without judging, but keep in mind that not all people want to pursue this method of thinking. You can meet individuals who are stuck in negativity or who are going through a really difficult time. Again, letting go of the past and the future does not mean coldness or indifference; remember to empathize with others.
- Treat other people well and focus on how it makes you feel in the present moment.
- Don't expect everyone to adopt the same view of things as you. Practicing mindfulness is an individual journey, and letting go of judgments also includes not evaluating other people for their inability to move away from the past or the future.
