Think about a time when you were depressed or anxious. Chances are, you were either dwelling on something negative from the past or worrying about something in the future.
In contrast, when you focus on the present moment, you are much more likely to feel centered, happy, and at peace. You’re also much more likely to notice the good things that are happening, rather than letting them pass by unappreciated or unobserved. So how do you start to live more in the moment and savor the good things life has to offer?
Mindfulness meditation is a powerful technique for learning to live in and enjoy the moment. And you don’t have to be religious or even spiritual to reap its benefits. No pan flutes, chanting, or yoga pants required. Simply speaking, meditation is exercise for your brain. When practiced regularly, meditation appears to decrease activity in the areas of the brain associated with negative thoughts, anxiety, and depression. At the same time, it increases activity in the areas associated with joy, contentment, and peace. It also strengthens areas of the brain in charge of managing emotions and controlling attention. What’s more, being mindful makes you more fully engaged in the here-and-now and more aware and appreciative of good things.
Body scan – Body scanning cultivates mindfulness by focusing your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up. However, instead of tensing and relaxing your muscles, you simply focus on the way each part of your body feels without labeling the sensations as either “good” or “bad”.
Walking meditation – You don’t have to be seated or still to meditate. In walking meditation, mindfulness involves being focused on the physicality of each step — the sensation of your feet touching the ground, the rhythm of your breath while moving, and the feeling of the wind against your face.
Mindful eating – If you reach for food when you’re under stress or gulp your meals down in a rush, try eating mindfully. Sit down at the table and focus your full attention on the meal (no TV, newspapers, or eating on the run). Eat slowly, taking the time to fully enjoy and concentrate on each bite.
What’s more, being mindful makes you more fully engaged in the here-and-now and more aware and appreciative of good things that often are occurring each and every minute.
Peace and Love, Jim
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