Practice mindfulness therapy to capture the “present moment.”
MBSR, which many American institutions run, is offered by the University of Massachusetts, which started it, for about two and a half hours a session, for a total of 30 hours, over an eight-week period (plus an on-site programme). In addition to learning mind-body integration, participants also practice various methods of mindfulness therapy (body scanning, mindful breathing meditation, walking meditation, etc.) and practice “the present moment.”
The course was started in 1979 as a way for people who had little improvement in their pain as they made their way from clinic to clinic.
The course was designed by Joe Kabarkin, a former molecular biologist who developed the course in order to apply mindfulness therapy to medicine.
Examine the pain in an objective light, looking at its intensity, location, and nature (” pain method “, etc.), and re-examine the negative thoughts that accompany the pain, including “Will the pain never go away?” “Did I have some serious illness that made me hurt so badly?”
Encouraging yourself to accept pain can have a positive effect on alleviating it.
After all, the results are not consistent, so further research is needed to confirm. However, there have also been reports of improvement in psoriasis through MBSR.
Straighten up your brain with mindfulness therapy, and your body will benefit.
Self-administered “mindfulness therapy”
Here are some specific practices of mindfulness therapy.
· Mindful breathing
Sit in a comfortable position. If using a chair, keep your back away from the back of the chair.
Keep your back straight, but not too stiff. When you sit in a chair, do not cross your feet and place them flat on the floor so that they are connected to the floor. Place your palms on your knees or thighs.
Then close your eyes (or open them). Focus on about two meters at this point.
When you’re ready, take a moment to focus on feeling your body. For example, the feel of the sole of the foot on the floor, the touch of the palm on the knee or thigh.
Then focus on your breathing. Breathe as usual. Inhale through the nose and exhale through the nose. As you breathe, pay attention to how your body feels. Air enters your body through your nose and passes through your chest to your abdomen. Pay attention to your chest and abdomen as you breathe.
You may find that the speed and amount of each breath varies. It may also be found that there is a short “gap” between the inhale and the exhale. In addition, the exhaled breath appears to be slightly hotter than the inhaled one. These subtle differences are the ones you need to pay special attention to when breathing.
Don’t think about controlling your breathing. Just pay attention to how the breath feels. Feel the air coming towards you from the opposite side. Explore with curiosity, like a cat waiting for a mouse to come out of its hole. The only thing to focus on is the breathing.
Maybe when you breathe, all kinds of thoughts come to mind. It’s natural. You don’t have to blame yourself. Just notice that you’re having thoughts and then return your attention to your breath. Breathe gently and slowly. If you have other thoughts, refocus on your breathing. This process is repeated over and over again.
In addition to paying attention to your breathing, be aware that you are here.
Mindfulness therapy — body scanning.
· Body scan
Find a comfortable place in any position. If you can lie down, you can sit down. Close your eyes if you can.
Imagine your body sinking down to the floor, then down to the center of the earth. Concentrate on feeling the touch of your body on the floor. Feel your feet, your butt, your back, your shoulders, and above all. Allow yourself to feel like your body is sinking to the ground.
Focus your attention on your breathing. Consciously aware of the feeling and action of “breathing in and out.”
Then turn your attention to the tip of your left foot. Feel each toe separately. Maybe you’ll feel the touch of your toes and the temperature.
Then breathe in and let the air pass through your body. Imagine a breath coming to the tip of your left foot and then exhale. Imagine spitting air out of your nose at the tip of your left foot and doing this several times.
Turn your attention to the soles of your left foot. Concentrate on feeling the soles of your feet in the same way as above. It includes the fluctuation of the surface of the soles of the feet, the temperature, and the feeling of touching the floor. How does the instep feel? Try to imagine breathing in through your body to your feet and then spitting out the air through your nose.
In the same way, pay attention to the left foot, the tip of the right foot, the right foot, the disc, the back, the abdomen, the chest, the body dry, the shoulders, the chin, and the lips, teeth, cheeks and other parts of the face. Breathe in. Imagine your face is filled with air. Then turn your attention to your head.
Imagine making a small hole in your head. Breathe in through the hole and out again. The breath goes straight down to your feet. Then the air rises from the tips of your feet and comes out through a hole in the top of your head. Finally imagine the air passing through your body quickly, as if you were washing your body.
· Walking mindfulness
The idea is to focus on the “walk” that you wouldn’t normally pay attention to, and make yourself aware of the “now.”
Keep walking as usual, but slow down. The degree of reduction varies from person to person. Please consider for yourself. Stay upright and concentrate on feeling your feet on the ground.
First, slowly step out one foot and start walking. Slowly raise your foot and step on the ground as the other foot prepares to leave the ground. The purpose of walking slowly is to show that the act of walking actually takes place through a complex chain of muscles and joints.
Continue walking slowly, focusing on the movement of your feet and the sensation of touching the ground.
As you put your feet up and down, try saying “up” and “down” in your mind, respectively. The greater the focus on the act itself, the more helpful it will be.
Repeat the “up” and “down” moves over and over again to keep your focus on the walk.
Many businesses are introducing mindfulness therapy. (All images are from Adobe Stock.)
Famous people all over the world are practicing the health law
Mindfulness has taken the world by storm in recent years.
Many well-known entrepreneurs and business operators, including Steve Jobs of Apple and Ivan Williams of Twitter, are practitioners of mindfulness.
In addition, former world No. 1 tennis player Novak Djokovic, Olympic gold medalist Michael Phelps who won 23 gold MEDALS and NBA all-conquering Michael Jordan and other star athletes are also practitioners of mindfulness.
There are also a number of companies that are bringing mindfulness into their businesses.
Google has listed mindfulness therapy as an in-society course, and the results have been proven. Other companies that have introduced mindfulness include Facebook, Apple, Goldman Sachs, Patagonia and many others.
Aetna Life, a big American health insurer, has successfully reduced stress levels by as much as a third after introducing mindfulness therapy, thereby increasing the average employee’s annual output by $3,000.
These are just a few examples, but mindfulness is also widely used in the medical community. All in all, mindfulness is a health practice practiced by many of today’s world’s most famous people that can actually “tune up the brain.”
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