What is “mindfulness”? Methods and effects of meditation and “breathing meditation”
What is mindfulness?

What is mindfulness?
Mindfulness refers to the state of experiencing what is happening in the here and now, rather than the past or future, and focusing solely on what is in front of you.

It is a method of concentrating on your mind, body, and surroundings at this moment, and observing your thoughts, emotions, actions, etc. as they are, without making judgments or evaluations.

For example, when you drink coffee in the morning, instead of just drinking it, you can focus on the aroma and enjoy it, which will help you concentrate on what's in front of you.

Also, if you completely accept the mistakes made by others at work without evaluating or judging them, you are concentrating on your own body, mind, and surroundings in the present moment.
This state of heightened self-awareness is called mindfulness.
Benefits of Mindfulness

When you acquire mindfulness and become able to be in a state of "concentrating on what is in front of you," you are able to focus on what is in front of you without being distracted by what you feel or think. You will be able to see things.
By doing so, you will be freed from unnecessary anxiety and stress, and you will be able to accept the other person's thoughts as they are.
In this way, the benefits of mindfulness include improved concentration, improved memory and judgment, and mind control.
These benefits also have a positive impact on your work.
You will be able to relieve stress and build trusting relationships with others, improving your performance as a leader.
You will become aware of your own unconscious fixed ideas, which will lead to improved imagination and new ideas.
The effects of mindfulness
Here are four benefits of mindfulness.
1. Physical effects
Being in a state of mindfulness does not necessarily mean that your physical symptoms will go away. However, it is thought that the state of mind influences the state of the body, as it calms anxiety and fear about diseases and increases stress tolerance.
2.Psychological effects

By being in a state of mindfulness, you can maintain a calm mind and have a positive impact on your mental and physical health.
Not only does it relax your mind, but it also has the effect of increasing your stress tolerance.

Also, if you are worried about yourself and only think about it, you will not be able to focus on the situation around you, but when you enter a state of mindfulness, the brain activity that allows you to think about various things decreases, and you think about the situation around you. This will give you some leeway.

You will be able to be more considerate of people, and your relationships with others will improve.
3. Effects on work

Humans generally have a very short attention span and are said to be unsuited to multitasking, which involves performing multiple tasks at the same time.

When I'm concentrating on one task, something like another task or a phone call comes in, and I lose my concentration.

When you find yourself losing focus, practicing mindfulness meditation can help you get back into a focused state.

Also, when you are in a state of mindfulness, your brain is less likely to get tired because there are no unnecessary thoughts. This allows you to use your brain for other necessary areas, making it easier to come up with new ideas.
4.Effects in daily life
When you are in a state of mindfulness, you will be able to calmly accept your own mental and physical state. As a result, you will no longer be swayed by emotions such as anger and impatience, and your empathy will increase, allowing you to speak and act in a way that is considerate of others. This leads to better human relationships and improves management skills.
Additionally, the amygdala, which causes anxiety and fear, becomes smaller, reducing stress and allowing you to control your negative emotions and irritability.
1. Mindfulness meditation
Ideally, you should practice mindfulness meditation for 5 to 10 minutes in a row until you get used to it. Do this every day if possible, or at least once a week.
[Basic posture]
1) Sit on a chair and correct your posture.
First, I sit down on a chair and correct my posture, but at that time
Sit shallowly without leaning your back
Sit with your pelvis upright
Be conscious of placing your legs on the ground without crossing them.
2) Stretch your back by imagining that your spine is straight and smooth.
3) Rotate your shoulders several times, lower your arms with your chest fully open, and place your hands on your knees.
4) Close your eyes or keep them half-open and relax.
[Basic breathing]
1) Perform abdominal breathing. Rather than breathing consciously, try to breathe naturally, neither too shallow nor too deep.
2) Focus on your breathing and the flow of breath into and out of you.
3) When you become distracted by surrounding sounds or thoughts, try to bring your attention back to the flow of your breathing.
4) Repeat this breathing for about 5 to 10 minutes, then gradually return your consciousness to yourself. Once you are able to focus on yourself, slowly open your eyes and end the meditation.

Reset your thoughts and mind with mindfulness
By entering a state of mindfulness, you can clear your mind.
By resetting your thoughts and mind, you can concentrate on the task at hand and have more peace of mind.
These will improve your work, interpersonal relationships, and mental and physical health, so please try putting them into practice, starting with simple tasks.

 

 

We seem to be living in the present moment, but in reality, we spend a lot of our time thinking about the past and the future, and our minds are not here. In particular, the more negative things you think about, such as past failures or worries about the future, the more time you tend to spend thinking about them. In other words, you are amplifying your own anxiety and stress. This state of mind that allows us to get out of this state of mind and focus on the "now" is called "mindfulness."

Direct your mind to the "now" with meditation

 

 

Meditation is used as a means to reach a state of mindfulness that brings the mind to the present moment. Mindfulness meditation is attracting a lot of attention in the medical and business worlds because it activates the brain, reduces stress, and improves work performance. An increasing number of companies, especially IT companies, are incorporating mindfulness meditation into their employee training.

There are two main types of mindfulness meditation: ``concentrating consciousness'' and ``paying attention.'' We will introduce the ``breathing meditation'' as a meditation for concentrating our consciousness, and the ``meditation for listening to sounds'' as a meditation for paying attention.

meditation on breathing
When you inhale, feel your stomach and chest expand, and mentally repeat, ``It's expanding, it's expanding.'' Don't control your breathing; just breathe the way you want to at that moment.
When you breathe out, you feel your stomach and chest contract, and you mentally say, "Shrink, shrink!"
First of all, mindfulness and meditation have different purposes.

Mindfulness and meditation each have multiple definitions and purposes, and many people find it difficult to tell the difference because they have many similarities.

 

The biggest difference between mindfulness and meditation is the purpose.

Below, we will explain the similar but different purposes of mindfulness and meditation.

Purpose of Mindfulness

Mindfulness is defined by the Japan Mindfulness Society as ``deliberately paying attention to the experience of the present moment, and simply observing it without judgment or judgment.''

Mindfulness is also practiced with the goal of achieving tangible benefits.

 

Methods for entering a state of mindfulness include journaling, which involves writing down things that come to mind, and eating, which involves taking time to eat and drink slowly.

 

Major companies such as Google, Apple, Goldman Sachs, and Yahoo! have also adopted mindfulness for tangible benefits such as improved productivity, team strength, and work efficiency.

purpose of meditation

Meditation, unlike mindfulness, does not seek to gain any benefits, but instead aims to relax and rest the brain, which has accumulated fatigue from daily work, housework, and study.

It may also be performed as part of health or psychological treatment, and its purposes vary.

 

Even when the human brain is not doing anything, things about work, daily life, and past events come to mind one after another, so the human brain is constantly working and thinking.

 

If you do this, each thought that comes to mind will use up your energy, making it very difficult to focus on yourself.

 

In other words, the main purpose is to eliminate unnecessary thoughts that come into your head and give your brain a rest.

Differences between the effects of mindfulness and meditation

 

In fact, if you only focus on the effects of mindfulness and meditation, there isn't that much of a difference. I will explain it in detail below.

The effects of mindfulness and meditation

The following are six common effects of mindfulness and meditation.

● Stress reduction
● Sleep-inducing effect
● Relaxing effect
● Improved concentration
● Improving learning ability
● Improved memory

These are the things that mindfulness and meditation have in common, and although there are many similarities when focusing only on "effects," mindfulness and meditation do not fundamentally cure the symptoms of physical illness.

However, it is said that stabilizing your mental state through mindfulness and meditation can have positive effects, including physical recovery.

There is no big difference between the two

There is no significant difference in the effects of mindfulness and meditation.
However, there is a difference between mindfulness in that it seeks benefits and results as its subsequent purpose.

Mindfulness is a way to work efficiently and live life without stress.

Many companies are incorporating mindfulness into their businesses, and the benefits include:

● Improved productivity
● Improving quality
● Improving team strength
● Improving creativity
● Prevention of harassment

Meditation, on the other hand, is distinguished from mindfulness because of its lack of profit and purpose.

Ideally, you should use meditation and mindfulness properly after understanding the purpose, including the above.

 

If thoughts come to mind, say to yourself, ``Thoughts, thoughts,'' then say ``I'm going back'' and bring your attention back to your breathing. Do breathing meditation for about 10 minutes a day, and as you get used to it, you can extend the time.

 

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