Mindfulness, called Full Attention in Portuguese, is a technique that aims to focus the mind on the present moment, without focusing attention on the past or concerns about the future.
With this, this technique tries to combat the state of neglect and excessive reactions of the current lifestyle, also helping to treat diseases such as depression, anxiety, obsessive-compulsive disorder and addictions.
- To start the practice.
- It is necessary to leave a period of time per day.
- Which can be 5 to 30 minutes.
- In a quiet.
- Quiet and comfortable place.
- With your eyes open or closed.
The attention of the mind must then turn to breathing, the main method of mindfulness, following in the steps:
To keep worrying about concentration time, you can set an alarm clock to sound soft or vibrate, warning you that time is up without scaring your mind.
Discover other ways to practice mindfulness
Regular practice of mindfulness for at least 20 minutes a day provides health benefits by providing emotional balance and well-being, helping to reduce anxiety and depression, better control blood pressure, strengthen the immune system and reduce inflammation in the body.
In addition, the practice also improves memory and ability to concentrate, as well as providing inner peace and a better mental balance to deal with daily challenges.
For beginners, mindfulness should begin with short periods of meditation, practicing 5 minutes a day at the beginning and gradually increasing the time as the mind gets used to the state of concentration.
At first, the eyes may be open, but they should be relaxed, not focusing on anything specific and without visual distractions in the meditation environment, such as televisions, animals, or people in motion.
Finding group meditation centers, helping with teachers, or starting practice with online-guided meditation videos are good options to help develop the technique more easily.
To relax and clear your mind, check out 7 Tips for Managing Anxiety.