Mindfulness is a state in which we bring our attention to the present moment, with a dose of curiosity, with an open heart and a non-judgemental mind, accepting the reality that surrounds us as it is. Mindfulness is also the process in which we practise achieving a mindful state.
Awareness in the present moment helps us expand the knowledge of ourselves, others, improve our health and increase our level of happiness.
When we are mindful in the present moment, we enhance the joy in our lives because we get rid of the past worries and the anxiety for the future. The past is behind us and we cannot change it, and the future is completely unpredictable, which is why only the present moment matters. Mindfulness helps us to live fully and harmoniously.
We can develop and deepen our mindfulness by practising meditation and through purposeful mindful activities to which we devote from a few minutes to as much as we want during the day.
And, what if we can tell you that there is a mindful activity that is so easy that you can do it anytime, anywhere, and on the other hand, we are all doing this activity, but not mindfully most of the time.
We are talking here about breathing. If we do it mindfully, it is the quickest way to shift our attention to the present moment. It is also the easiest way to focus or to calm down. There are many breathing techniques that we can use on a daily basis, like: deep breathing, extended exhale breathing, synced breathing, box breathing, etc. Choose your breathing technique and start using it regularly to improve your mindfulness.
Here is a breathing technique that can boost your mindfulness and is specifically helping us to focus. It is a breathing exercise that can heighten performance and concentration while also being a powerful stress reliever. It’s used by everyone from athletes to U.S. Navy SEALs, police officers, and nurses. This technique can be very beneficial to reduce digital stress. It’s also called box (square) breathing, because it consists of 4 steps:
Step 1: Breathe in counting to four slowly. Feel the air enter your lungs.
Step 2: Hold your breath for 4 seconds. Try to avoid exhaling for 4 seconds.
Step 3: Slowly exhale through your mouth for 4 seconds.
Step 4: Hold your breath for 4 seconds. Try to avoid inhaling for 4 seconds.
Repeat this exercise as many times as you can. 30 seconds of deep breathing will help you feel more relaxed and in control.