Mind consciousness means having the opportunity to understand in a deeper way who you are, to recognize your thoughts, your emotions, your behaviors and how they influence you and those around you.
This means being mentally and emotionally present in a situation and understanding the effect that an action has on yourself and others.
> Your emotions. What are you feeling and what is the hot button that triggered the emotion, so it becomes possible to work to transform this emotional reaction instead of using it to justify reckless choices. For example, if a friend thinks differently from you, you may feel criticized and react surly.
> Your thought loops. Knowing how to recognize these thoughts, whose only effect is to make you feel bad, allows you to exercise control over them and return attention to more constructive things. For example, I was wrong to say that thing now they will judge me badly, etc.
> What happens in your body. What feelings do you feel and in which parts of your body are they located. For example, when I am angry I feel a lump in my throat, a tingling sensation rising in my arms and a stiffening of my posture.
> Your behavior and instinctive reactions. For example, an anger reaction usually manifests itself with aggressive responses, the body is leaning forward as if it wanted to attack the person with whom it interacts.
> Your beliefs, expectations and how they influence what you choose to do.
Many researches has shown that Mindfulness practice can help heal our stress, anxiety, depression, addiction, chronic pain, and open up to joy, love, self-compassion and enjoy a greater sense of connection with ourselves. and the others . There is also evidence that it can help develop a healthier, stronger brain
Mindfulness is the ability to cultivate awareness and consciousness of the present moment and put aside your prejudices. Be in touch with the present moment, here and now. This “hour” can be a moment of lucidity in which we are in contact with the awareness of what is really important.
Many people say: “I have a busy life, where can I find time to sit and practice meditation for my health?” However, even without the time and space in life to conduct a formal practice from the moment wakes up until you put your head on the pillow no chance to practice awareness as a lifestyle, promoting greater concentration, calm and peace.
Mindful meditation appears so particularly important to exercise attention and loosen a “rigid identification” with the activities of the mind, which sometimes seems to exhaust an individual’s identity.
illustration by informationisbeautiful.net
Why does the way you pay attention to the present moment change our brain?
Because it promotes neural plasticity, the change in neural connections, the increase and their development in response to experience.
A particularly important area of the cerebral cortex, the medial pre-frontal cortex, is identified as an integrative center of primary importance. This means that the long axons of the prefrontal neurons reach distant and differentiated areas of the brain and body, as well as the centers of the emotional brain below and close to it. This link of differentiated elements is the literal definition of a fundamental process, that of integration.
Physical effects of meditation on the brain
Between 2006 and 2009 over a thousand articles on meditation in literature were published. There is not a single literature on meditation, but different branches in different disciplines, from physics to pastoral theology, which focus on everything, from the use of meditation to end addictions, to reduction of symptoms of fibromyalgia. Researches are focused on reducing stress, sleep and attention disorders.
Techniques to increase and develop mind consciousness.
Drive your attention with consciousness
One of the most effective ways to exercise self-awareness is to train and learn to direct your attention to your internal (physiological thoughts and sensations) and external experiences through the use of the 5 senses.
The ideal mental attitude to keep during this practice is openness, curiosity and absence of judgment. Below I will list 5 experiences to which attention should be directed to increase your awareness.
- Breath. Anchoring to the breath is one of the easiest and most effective ways we have to increase awareness in the present moment.
- Noises. Bringing attention to the senses is another effective way to cultivate awareness and increase the space between stimuli and reactions.
To continue the exercise, after bringing attention to the breath for 5 minutes, move it to the noises around you, try to notice all the noises from inside your room to the external environment. Do this for another 5 minutes.
- Thoughts. Bring attention to thoughts. Stay alert and alert on any thoughts that may show, don’t judge and don’t reject them, just watch them and then turn your attention away from it.
- Sensations. Bring attention to the blood that pulsates in your veins, to the sensation of the air or the tissues on your skin, etc.
- Space. After bringing attention to the sensations of your body, shift your attention to the space around you, all the space around you, the space of your room, then extend awareness to the space of your whole house, then to the entire block , then to the whole city.
Mind consciousness: get out of your mental loops
Thousands of thoughts flock to our mind during the day and unfortunately only a tiny percentage of them are useful.
Most, however, are made up of the same thoughts repeated the day before, the day before, etc. Real mental garbage.
These repetitive thoughts often based on fears and insecurities occupy your attention, suck your energy and concentration and prevent you from fully experiencing what happens to you.
So how do you get out of this nefarious cycle? The first thing to do is to become more aware of and separate from unconscious mental activity.
You are not the voice in your head. You are not the “voice in your head” but the awareness that notices the voice. For some people, deeply understanding this distinction was a spiritual realization.
Questions. Ask yourself a question at regular intervals throughout the day and ask yourself, “What am I thinking of right now?”
Note your emotional state. Since your emotions are largely influenced by your thoughts, when you find yourself experiencing some negative mood ask yourself: “What was the thought that conditioned how I feel?”
Count your thoughts. This technique is a bomb in its simplicity and it surprises me that in the more than 60 books recently read on the subject it has been proposed on one occasion.
The procedure is quickly said, sit down, close your eyes and for 5 minutes start counting the thoughts that emerge in your mind. Limited to counting them, without applying any type of intervention on them.
You can test the effectiveness of this technique by finding that the number of thoughts counted will gradually reduce with the practice of this exercise.
The goal of these techniques is not to stop thinking, an impossible task even for the most expert meditators, but simply to slow them down and reduce junk thinking.
If you consistently apply these activities they will help you not only to break the mental loops but to drastically improve the quality of your life.
Practicing self-awareness will not only help you get to know yourself better and become more aware of your thoughts, emotions and behaviors, but it will help you understand whether the path you are taking on your path in life is the right one or the wrong one.