We live in a place where there is constant ping of notifications and the growing significance of the hustling-culture. As a result, our brains have become more fragmented than they were before. We are often physically present but mentally miles away, dwelling in the past, or worrying like emails, deadlines, appointments, etc. Not just a wellness trend, mindfulness is now backed by neuroscience, suggesting it as a powerful tool for increasing focus, stress reduction and emotional intelligence.
The Science Behind Having A “Calm-Brain”
When you practice mindfulness consistently, you are not just relaxing yourself, you are actually rewiring your brain. Research studies show that consistent practice of mindfulness can significantly shrink the brain’s “fight or flight” center, helping you to react more calmly towards any stressful situations. Not only this, consistent practice can also help in thickening the “prefrontal cortex,” the area which is responsible for focus and decision making.
3 Simple Hacks To Practice Mindfulness
To practice mindfulness, you don't have to sit on a mountain for hours together to see the effective results. You can add these three “micro-habits” into your busy schedule:
Mindful Breathing: The most effective way to practice mindfulness is “mindful breathing.” You can sit at a place and breathe in slowly through your nose, noticing your belly expanding like a balloon. Hold it right there for a second, then allow the air out in a slow pace through your mouth.
Mindful Commuting: Put away your phone for sometime and connect with the nature. You can go out for a walk and notice the feeling of your feet touching the ground while you walk, you can even notice the colours of the trees as you pass through.
Single-Tasking: It is often heard that the ability to multi-task is a "super-power," however, it is a “focus-killer.” To avoid distraction, you can pick one task out of your priority list, like writing down an email to a client or washing the dishes, etc. and give 100% of your attention while doing a task.
Real-Time Benefits
Mindfulness offers you more than you have imagined, consistent-practicing can lead to lower down the cortisol levels, resulting in better sleep quality and experiencing less physical tension. It also improves active listening, making your personal and professional relationships much stronger than before. Finally, it boosts “cognitive flexibility,” allowing you to solve problems more creatively because you aren't stuck in a vicious cycle of stressful thoughts.
Reclaiming Your Calm
Mindfulness isn't about emptying up your mind; it's about noticing in which direction your mind goes. By claiming back your attention, you regain back your control over your life. Start with small but consistent practices daily, even a few minutes of focused breathing a day can shift your perspective from just “surviving” the week to actually thriving in it.
