Do you know that extremely stressful moment when it feels like everything around you is spinning rapidly and you barely have time to breathe? Have you ever imagined learning a technique that can help you stay calm amidst chaos, increase your concentration, and still contribute to your emotional health?
This is the proposal of mindfulness, the practice of full focus on the present that has been gaining more and more followers in today’s scenario. Due to its effectiveness, this technique has been highly sought after by people looking for a way to deal with daily tensions and improve their quality of life. Have you heard about it?
The Brazilian Society of Hypnosis (SBH) decided to explore this subject by developing a complete guide with effective strategies on how to practice mindfulness. We work with the aim of providing relevant information so that you better understand what mindfulness is, its origin, its benefits, and how to use this valuable tool in your daily life.
Furthermore, we will explore the connection between mindfulness and scientific hypnosis, offering you tips on how to overcome challenges that may arise during practice. From now on, let’s demystify mindfulness and understand how it is simply possible to gain greater control of your mind in the face of life’s turbulence. Ready?
Understand What Mindfulness Is and Its Origin
Mindfulness, also known as full attention, is a mental state achieved by focusing awareness on the present while calmly acknowledging and accepting your feelings, thoughts, and bodily sensations. A fundamental concept in the practice of mindfulness is learning to be completely present in each moment, rather than getting lost in thoughts about the past or future.
Created in the late 1970s by Jon Kabat-Zinn, a doctor and professor at the Massachusetts Institute of Technology (MIT), it transcended the walls of Buddhist temples and gained relevance in psychological offices, hospitals, schools, and even at Google. Since then, mindfulness has been the subject of numerous scientific studies, confirming its effectiveness in improving physical and mental well-being.
Practicing full attention is not just a meditation technique but a way of living. Through constant training, it is possible to learn to bring awareness to the present moment in all daily activities, whether eating, bathing, working, or talking to a friend.
The term mindfulness originates from Pāli, an ancient Indian language in which Buddhist texts were written. The Pāli term is sati, which means “remembrance”, “awareness”, “alert mind”. In short, mindfulness is not only a contemporary practice but has deep roots in the history of human thought.
Benefits of Mindfulness for Emotional Health
By learning how to practice mindfulness, you will bring to your life a series of important benefits for emotional health. By better managing thoughts and emotions, you tend to have more balance and quality of life.
Stress reduction is one of the most relevant benefits. We live in an extremely tiring and demanding society. With mindfulness, we gain greater control over anxiety and stress, reducing their harmful effects on well-being and health.
Emotional stability and increased concentration capacity are also fruits of this practice. We gain the ability to direct our attention to what really matters, avoiding distractions that divert our focus.
By following the practice of mindfulness, we train
our brain to live in the present moment, bringing greater mental clarity. We cease to be slaves to intrusive and ruminative thoughts of the past or anxieties about the future.
- Stress reduction;
- Emotional stability;
- Increased concentration;
- Mental clarity.
Above all, by discovering and implementing in your routine how to practice mindfulness, you develop greater awareness of yourself, your emotions, and thoughts. This is often a transformative path for emotional health.
Initial Techniques and Strategies for Practicing Mindfulness
To start practicing mindfulness, don’t worry: there is no need for sophisticated tools or specific locations. All you need is a moment of calm and an open mind. Below are some initial suggestions on how to practice mindfulness:
I. Breathe consciously: Close your eyes and bring your attention to your breath. Feel the air coming in and out, paying attention to the movement of your diaphragm and bodily sensations.
II. Meditate: Use moments of silence to gain clarity and focus. There are several apps and videos to help you start this practice.
III. Mindfulness in eating: Eat slowly, feeling the taste, texture, and aroma of the food. This will also help with your digestion and perception of satiety.
It may seem simple, but the constant practice of these activities can bring great emotional and mental well-being.
Presence: Try to do everything with full awareness, be present in everything you are doing, avoiding performing tasks automatically. This also applies to conversations with people, be present, listening attentively.
Turn these activities into a daily ritual, and in no time, you will feel the benefits of the mindfulness practice. Remember: practice makes perfect! Persist and be patient with yourself.
Relationship Between Mindfulness and Scientific Hypnosis
Although they may seem like two distinct practices, mindfulness and scientific hypnosis share some crucial similarities. Both techniques involve a state of high concentration, awareness, and suggestibility.
On one hand, mindfulness involves focusing on the present moment, accepting and embracing your thoughts and feelings. On the other hand, scientific hypnosis seeks to guide the individual to a relaxed focus state where positive suggestions can be more easily internalized. The key, both in how to practice mindfulness and in hypnosis, is to create a state of presence and suggestive openness.
- Scientific hypnosis, like mindfulness, can teach us to broaden our view beyond our automatic thoughts, providing a deeper understanding of ourselves.
- Both practices aim to create a conscious state that catalyzes behavioral, emotional, and cognitive changes.
Therefore, it is useful to think that any health professional could benefit from adding both mindfulness and scientific hypnosis to their therapeutic skillset. Both are effective tools that enhance the mental and emotional health of their patients.
In the end, the combination of mindfulness with hypnosis can enhance results, providing a robust path towards self-knowledge and emotional self-regulation.
Practical Exercise: The 3 Steps of Mindfulness Practice
If you want to learn how to practice mindfulness, I have simplified the whole process into a practical exercise with just three steps.
Step 1: Focus on breathing
The first step is to focus on breathing. Sit comfortably, close your eyes, and breathe calmly and deeply. Observe the sensation of air entering and leaving your nostrils. This focus on breathing helps reduce distracting thoughts.
Step 2: Pay attention to the present moment
The second step is to pay attention to the present moment. Stick to the reality of here and now, accepting the sensations, thoughts, and feelings that arise, without any judgment. Just observe them as a neutral observer.
Step 3: Recognize distracting thoughts
The final step is to recognize that distracting thoughts will happen. Instead of fighting them, simply acknowledge them and gently bring your attention back to your breath.
The practice of mindfulness is simple but can be challenging at first. However, with persistence, you will begin to see the benefits. Start with short sessions, perhaps 5 to 10 minutes a day, and gradually increase the time as you feel more comfortable.
Overcoming Challenges and Obstacles in Mindfulness Practice
The practice of mindfulness, like any other skill, can have its level of complexity. Some people may face obstacles that make it difficult to incorporate this activity into their daily routines. But don’t worry! There are ways to overcome these challenges and move forward on your mindfulness journey.
One of the biggest obstacles people face is the difficulty in maintaining concentration. This is completely normal! Your mind has a natural tendency to wander. When you notice this happening, simply acknowledge it and bring your attention back to your breath or whatever you are focusing on.
Getting frustrated with the “lack of progress” is common, but remember, the practice of mindfulness is a process, and there is no right or wrong. It is important to be patient and kind to yourself.
Many also face the challenge of finding time for daily practice. The solution? Integrate mindfulness into everyday activities; while washing dishes, brushing your teeth, or taking a shower. These moments can become opportunities to practice full attention.
Full attention is a skill that, like practicing mindfulness, takes time to develop. With constant practice and the right equipment, you can reprogram your mind to be more present and aware in your daily life.
Conclusion: Unlocking the Power of the Mind with Mindfulness and Hypnosis
As we have seen throughout this article, understanding how to practice mindfulness is an excellent way to deepen your self-knowledge, control stress, and produce well-being. The constant practice of mindfulness can even become an effective complement to therapeutic techniques, such as clinical hypnosis, enhancing the benefits for emotional health.
Now, imagine going one step further: using the power of hypnosis in professional practice to help others. The Brazilian Society of Hypnosis believes that any health professional can enhance their work by adding scientific hypnosis to their therapeutic arsenal.
Are you ready for this journey?
The first step has already been taken: you sought to understand how to practice mindfulness. Keep investing in knowledge and skills that strengthen your performance in favor of better emotional health. The science of hypnosis is a fascinating field that can further enhance your ability to assist those in need.
And how can I learn scientific hypnosis?
This is the question you might be asking yourself now. The Brazilian Society of Hypnosis offers courses and training based on scientific evidence to equip you to use this powerful tool. You can, for example, start with the courses offered by our institution, available at this link.
Whether to enhance your results in your current profession or to open new professional paths by practicing hypnosis, the Brazilian Society of Hypnosis is ready to accompany you on this journey of learning and transformation. Shall we go together?
Frequently Asked Questions
Can I practice mindfulness on my own, or do I need a professional?
Yes, it is possible to practice mindfulness on your own. It is important to start with simple activities like paying attention to your breath, the sounds around you, or the sensations in your body. However, it is very helpful to have the assistance of a specialized professional, especially at the beginning of the practice. They can provide precise guidance and help overcome common challenges faced by beginners.
Is mindfulness the same as meditation?
Mindfulness and meditation are interrelated concepts but are not the same thing. Meditation is a broad practice that involves various different techniques, including mindfulness. Mindfulness, on the other hand, is the conscious act of focusing attention on the present moment without judgment, which can be a part of meditation practice.
How are mindfulness and scientific hypnosis related?
Mindfulness and scientific hypnosis are both mind-focusing techniques. Although they are distinct, they can work together synergistically. Hypnosis can assist in the practice of mindfulness by creating a relaxed and receptive mental state, which facilitates focusing on the present moment.
How many times a week should I practice mindfulness?
There is no “right” or “wrong” amount of times to practice mindfulness. It greatly depends on the individual and their personal goals. However, like any skill, regular practice can be beneficial. Therefore, incorporating moments of mindfulness into your daily routine can be an effective strategy.
How long does it take to experience the benefits of mindfulness?
The benefits of mindfulness can be experienced from the first practice, but it is important to remember that results can vary from person to person. As the practice deepens and becomes more consistent, many report an increase in the sense of calm, greater focus, and a more conscious approach to life.
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