You are tired during the day or you have come out of a difficult meeting… You have difficulty getting along with your mother-in-law, but guests will come in the evening… Your beautiful baby is still very young and you are so tired of constantly worrying that something will happen to her… You cannot make your mother like anything… With your wife you have problems that you have trouble talking about… The person you love doesn’t understand… Your relations with your friends are a bit lemony these days…
We know, we understand , because we’ve all passed these tests. We have been in a struggle since the first minutes we were born and started to crawl: the struggle for life. For a better, healthier, happier, more successful life… We have expectations for the future, and some unaccountable offenses in the past. However, we are living in the present. In order to better understand the present, we need awareness.
Mindfulness is observing uncritically and being understanding towards yourself. When you feel unhappiness or stress, instead of taking it personally, you will learn to look at them as dark clouds appearing in the sky and watch their passing with friendly curiosity.
Because basically awareness allows you to catch negative thoughts before they get caught in a whirlpool and starts your process of retaking your life .
We don’t need complicated studies for you to take the reins again. You can start with a 1-minute meditation based on mindfulness-based cognitive therapy practices developed as a result of Jon Kabat-Zinn’s studies at UMASS Medical Center in the USA, and take a step for your anxiety.
1. Sit upright in a chair with a straight back. If possible, don’t lean back, let your spine support itself. Get your feet on the ground. Close your eyes or look at one spot on the floor.
2. Concentrate your attention on your breathing. Be aware of the different emotions you experience with each breath you take. Watch your breath without expecting anything special to happen. You don’t need to change the way you breathe. Concentrating on each breath allows you to scrutinize your mind little by little and stop grappling with it.
3. After a while, you may become distracted. When you realize this, focus on your breathing again without straining yourself. The most important point in mindfulness meditation is to realize that you are distracted and to concentrate without forcing yourself.
4. Over time, your mind may or may not calm down completely like still water. If you feel completely calm, this may be temporary. If you feel anger or restlessness, it may also be momentary. Whatever happens, let it happen without suppressing it.
5. After a minute, open your eyes and look around.
To write this article, we used the book “Awareness: A Practical Guide to Finding Peace in a Crazy World” by Mark Williams and Danny Penman. We would like to thank Pegasus Publishing for the Turkish publication rights of the book, whose original title is “Mindfulness: A practical guide to finding peace in a frantic world”.
Author: Mark Williams, Danny Penman
Number of Pages: 272
Print Year: 2015
Editor: İbrahim Şener
Cover Application: Pınar Yıldız
Page Design : Cansu Gümüş
First Edition : 2015
Number of Pages : 272
Language : Turkish