Naturally Calming Yourself with Mindfulness Practices

A Guide to Being More Mindful Throughout the Day

Have you ever felt stressed, anxious, or overwhelmed by life I know I do at times, we all express it in different ways when life gets a little crazy, being human this happens more often than not for some of us being overwhelmed….. that’s why I’m naturally draw to the word mindfulness, the word itself just makes me feel relaxed. We live inside our busy worlds with our hobbies, children, career/work, business, social media, sports, friends, family, emails and texts flying all around as you are stepping over your children’s toys and trying to get your children’s meals ready while all the mean time your coffee is going cold, you probably feel stressed out on a daily basis. Fortunately, there is a simple habit you can use to naturally calm yourself down and appreciate life a bit more, its called mindfulness.

“People usually consider walking on water or in thin air a miracle. But I think the real miracle is not to walk either on water or in thin air, but to walk on earth. Every day we are engaged in a miracle which we don’t even recognize: a blue sky, white clouds, green leaves, the black, curious eyes of a child—our own two eyes. All is a miracle.”

Thich Nhat Hanh

Mindfulness Practices to consider for many situation’s we face everyday

Mindfulness reduces rumination and overthinking.

One of the most common symptoms that comes along with anxiety is rumination, or overthinking. After you begin to worry about something, your brain will hold onto that tightly and make it difficult to let go. It is easy to get into a thought loop where you continue to replay each and every bad outcome imaginable. We all know this is not useful because worrying about something does not prevent it from happening.

Mindfulness alleviates some stress.

Because people are faced with an increasing amount of pressure these days due to the complex nature of our society, they are often plagued with a lot of stress. This contributes to a wide variety of other health problems. Mindfulness can reduce stress by acting as a preventative measure, and help people get through difficult times.

Mindfulness improves memory, concentration, and performance.

Paying attention and concentrating on the task at hand may be one of the most important cognitive abilities people have. Mindfulness is one of a very few methods that works as an antidote for mind-wandering and the negative effects that losing concentration may have on you. In fact, research on students has shown that there is a connection between mindfulness and paying attention both in and out of the classroom.

Mindfulness helps with emotional reactivity.

Of all the reasons that people usually have for learning meditation, being less emotionally reactive is typically high on the list. Being mindful or “Zen” equates to rolling with the punches in life and being non-reactive to things that might come your way.

Mindfulness promotes cognitive flexibility.

Mindfulness can help people become less reactive, it also may give people more cognitive flexibility. People who practice mindfulness appear to be able to also practice self-observation, which automatically disengages the pathways created in the brain from prior learning, and allows information that is happening in the present moment to be understood in a new way. Meditation also activates the part of the brain that is associated with adaptive responses to stress, which corresponds to a faster recovery to a baseline train of thought after being negatively impacted.

Mindfulness creates happier relationships.

Researchers are still unsure this works, but emerging brain studies have shown that people who engage in mindfulness on a regular basis show both structural and functional changes in the brain regions that are linked to enhanced empathy, compassion, and kindness.

Another benefit of mindfulness is in its effects on the amygdala, which is the brain’s emotional processing center. Mindfulness is linked to reductions in both the volume of the amygdala and its connection to the prefrontal cortex. This suggests that mindfulness might support emotion regulation and decrease reactivity, which are two important tools for creating and maintaining relationships.

Mindfulness reduces anxiety.

Research has found that mindfulness is especially helpful in reducing anxiety. Practicing mindfulness regularly helps to rewire your brain so you can refocus your attention. Rather than following a negative and worrying thought down a path of all possible outcomes, you can learn to recognize your thoughts for what they are and just let them go.

Mindfulness improves sleep.

The relaxation response that your body has to mindfulness meditation is quite the opposite of the stress response. This relaxation response works to ease many stress-related health issues, such as pain, depression, and high blood pressure. Sleep disorders are often tied to these ailments.

Mindfulness provides pain relief.

Many studies have shown that mindfulness meditation can reduce pain without having to use endogenous opioid systems that are usually believed to reduce pain during cognitive-based techniques like mindfulness. The self-produced opioid system has usually been thought of as the central part of the brain for relieving pain without the use of drugs. This system self-produces three opioids, including beta-endorphin, Leu-enkephalins, and the dynorphins. All of these work together to reduce pain by practicing mindfulness.

Mindfulness enhances sex life.

Research has shown that mindfulness can enhance a woman’s sex life by quieting any mental chatter that is crossing their minds and preventing them from feeling the present sexual stimuli. This, in turn, can help enhance a man’s sex life as well.

Mindfulness slows down the progression of neurodegenerative diseases.

Researchers have found that positive brain changes that are associated with mindfulness meditation (such as the reduction of stress and anxiety) may work to slow the progression of age-related cognitive disorders, such as Alzheimer’s disease and dementia.

Mindfulness enhances creativity.

Creativity requires a person to have some balance between the “freestyle” network and the “control” network of the brain. Balancing freestyle and control with self-expression produces creative results. Practicing mindfulness is a key part of creating this balance. Researchers have even studied the effects of two different kinds of meditation practices on divergent and convergent thinking, and found that mindful meditation significantly improved both of these types of thinking.

Mindfulness reduces feelings of loneliness.

Being lonely is more than living in a silent house or having a lack of companionship. With time, loneliness can take a toll on the psyche and have a serious impact on one’s physical health as well. Feelings of loneliness have been linked to an increased risk of cardiovascular disease, Alzheimer’s disease, anxiety, depression, and even a shortened lifespan. This means that it is important to develop effective treatments for those who are living in isolation.

Mindfulness increases body satisfaction.

Mindfulness meditation involves self-compassion without judgment, and full acceptance of oneself. It encourages a non-striving and non-judgmental view of the world. When people are unsatisfied with their bodies, they are not able to view themselves without judgment, due to their excessive preoccupation with their appearance.

Mindfulness helps students achieve academic success.

Everyone knows that, in addition to academic success, people want our kids to be happy and physically well. All of these goals are connected, and we now realize the role that social and emotional well-being have in achieving academic success. Learning how to focus one’s attention on productive tasks, become more self-aware, stay motivated to keep going when work becomes difficult, and deal with the frustrations of learning and communicating with peers are vital skills that depend on a student’s ability to comprehend and manage their emotions.

So there you go some amazing inspiring benefits of mindfulness.

Did any stand out as positives that you want to experience? If so please feel free to share any thoughts on the subject of mindfulness its a wonderful thing to have on board in your life.

Cassie xox

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