Mindfulness versus Meditation
Mindfulness is gaining popularity as is meditation. Advocates recommend both as tools to assist us with our modern 24/7 non-stop busy lives that are packed with conflicting demands and uncertainty.
But Mindfulness and Meditation are not synonymous. Meditation is one technique for practicing mindfulness but not the only one. I know many people, including myself,
find meditation difficult as it requires dedication and practice.
So I was very interested to read Ellen Langer, (of Harvard University) who is considered the mother of mindfulness, define mindfulness as the “simple process of noticing new things.”. One of the things that puts busy people of Mindfulness is the misconception that is requires effort. So if you thought mindfulness was just as easy as mindlessness would you be more mindful?
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How to be more mindful
So if mindfulness is doesn't requires lots of effort, and its really beneficial, why aren't we all doing it? While exploring a new city is naturally interesting, we rarely have the same enthusiasm for brushing our teeth, loading the washing machine or my commute. So if you are like me, these are just some of the activities that I do on a regular basis that I have labelled "boring" and I go into autopilot (mindlessness). So the simplest way to practice mindfulness is to bring awareness to the daily activities you consider "boring". Another great way time to practice mindfulness is while you wait. We are all so short of time that waiting is a huge source of frustration, whether its waiting for a train to turn up, waiting in line or being stuck in traffic. These are all ideal times to just be mindful. You can do this by focusing on your breathing and left everything else just be. Start by breathing in and out slowly - one cycle should last for approximately 6 seconds. Breath in through your nose and out through your mouth. Letting your breath flow effortlessly in and out of your body. Our brains respond to short burst of mindfulness, so its ok to keep it short, a few minutes per day.
Am I stressed?
If you ask people are they stressed, most people will say no. The reality is that people rarely feel stressed out. So I wanted to publish a guide to helping you becoming more aware of when your stress goes to high. Psychologist Connie Lillas uses a driving analogy to describe the three most common ways people respond when they’re overwhelmed by stress:
- Foot on the gas – An angry, agitated, or “fight” stress response. You’re heated, keyed up, overly emotional, and unable to sit still.
- Foot on the brake – A withdrawn, depressed, or “flight” stress response. You shut down, pull away, space out, and show very little energy or emotion.
- Foot on both – A tense or “freeze” stress response. You become frozen under pressure and can’t do anything. You look paralyzed, but under the surface you’re extremely agitated.
Cognitive Symptoms Emotional Symptoms - Memory problems
- Inability to concentrate
- Poor judgment
- Seeing only the negative
- Anxious or racing thoughts
- Constant worrying
- Moodiness
- Irritability or short temper
- Agitation, inability to relax
- Feeling overwhelmed
- Sense of loneliness and isolation
- Depression or general unhappiness
Physical Symptoms Behavioral Symptoms - Aches and pains
- Diarrhea or constipation
- Nausea, dizziness
- Chest pain, rapid heartbeat
- Loss of sex drive
- Frequent colds
- Eating more or less
- Sleeping too much or too little
- Isolating yourself from others
- Procrastinating or neglecting responsibilities
- Using alcohol, cigarettes, or drugs to relax
- Nervous habits (e.g. nail biting, pacing)
