Ask yourself for a moment: What is the usual focus of your attention? Are you able to direct your attention towards whatever you want? How many times in a day are you looking for distractions and avoid being in the present moment? Do you feel that you are spending more energy in trying to change things in your life rather than enjoying the ones you already have? Behind these questions lies a vital necessity in the human being that could be realized and fulfilled by analyzing the nature of our attention.

The other day I was painting a wall of my home. While painting, I realized that the perpetual state that characterizes the life of a human being is that of being attentive to something. At this moment my attention was placed on the wall and the brush I was painting with. Sometimes it shifted towards some thought that wanted to manifest in my mind, but for a few hours, the basic foundation of my attention was the activity of painting the wall.

Can we escape from being attentive?

Human beings live constantly in search of objects that give us stability as a support for our attention, just as we seek stability in any area of our lives. Our attention cannot disappear without our individual consciousness, which is the basis of our sense of existence, also disappearing with it.

By not having a stable place or object to rest our attention on, normally what we do is look for external objects to hold on to. External objects, however, are changeable and ephemeral. That is why we begin to get nervous when we are in an environment without many stimuli or activities to do, or when we have to be alone for a long time.

Perhaps it has happened to you that when you have seen yourself with a lot of free time you have started to feel a bit restless. The ultimate cause of this is not having a secure object to put your attention on. You can be non-active, but you cannot be non-attentive. You can suppress your actions, but not your attention. Also, wherever you place your attention on, is where you will direct your action.

Thus, a human being may have a background fear, similar to the fear of death, that being the possibility of not having objects of attention available to himself. When we do not know which object attend to, when we get tired of attending to an object, when we do not want to attend to what is happening in the present, or when the objects which we attend cease to be interesting for us,  we are in a state of inner restlessness that we try to solve looking for other external stimuli. This inner restlessness triggers a pattern of constant mental dispersion.

Thus, for many, work ends up being not only the means of satisfying an economic need, but also the means of satisfying the need to pay attention to something. This is why, when we have holidays, instead of resting we try to get distracted by something or plan a trip to go somewhere.

The danger of spending energy on changing things rather than living them

The boom of entertainment industries in developed countries illustrates this fact. The present success in the film, theatre, musical or media industry, in part comes from its capacity to offer something stimulating to our mind, ensuring that our need to pay attention on something will be alleviated for a few hours.

It is true that the pleasantness or attractiveness that things carry in themselves sometimes triggers the change or the selection of the objects we choose to attend to. However, before that occurs, we find that we have the underlying need to look for an object that gives us a guarantee of stability of the use of our attention. That’s why we panic more to find ourselves without an external object to attend to, than to attend to neutral stimuli. (Not sure what you mean by neutral?)

This is quite clear when we take a trip. The satisfaction we find by doing this activity often lies in making plans, setting objectives and finding the means to fulfil them rather than in the realization of the purpose itself. Probably, our objective when doing a trip is to visit some site. However, we usually spend more time planning and using the means of transport to get there than visiting the place we want to visit. In fact, few people would want to stay longer than an hour visiting the place they wanted to visit, without doing anything other than just being there. Soon after arriving there, we are already thinking about the next place we will go.

Now, maybe it is easy to realize this phenomenon when traveling, however, it is more difficult to realize that it could occur exactly the same in our journey through life. And this is more dangerous. If this happens, we will be spending more energy in trying to change things than enjoying those that we already have.

Places where our mind can always rest

There is only one solution to avoid falling into this trap: to develop our capacity to realize and attend to stable and permanent objects. Among these objects, there are only two that our awareness can easily access: our own consciousness and the present moment.

By “our own consciousness” I mean everything that we are experiencing inside us, from our emotional states, our breathing, our body, our thoughts, or those phenomena that spontaneously spring to our mind. These kind of objects are always available to our attention. The problem is that we try to avoid them, maybe because of the fear to find something in our inner lives we don’t like, maybe because external objects seem more appealing to us.

However, this endless external search for objects of attention may become a cause of instability and unhappiness in our lives. That’s why the philosopher Blaise Pascal stated that “all of man’s misfortune comes from one thing, which is not knowing how to sit quietly in a room”.

The present moment embraces all these internal phenomena and also whatever which is manifesting in our lives here and now. There is always something that is coexisting with us, sharing its existence with us right now. Again, we might reject it and choose unconsciously to attend to a mental fantasy about the past or the future, but the present, ultimately, is the only moment where we live our lives.

The present is actually the most stable support of our attention. If we are willing not to run away from our experience, whatever it may be, we will always be content and serene wherever and whenever we are.

This is the reason why it is of vital importance to train our attention so that we don’t have any problem to focus it on stable objects. Meditation is a useful tool in order to develop such ability and master the use of our attention. If you don’t know how to start, you might find helpful to look at our free self-development programme here.

Communication is a process through which people exchange their thoughts, feelings and understanding through verbal and non-verbal messages. Did you know that in this process, listening is as important as speaking? 

We can be more successful in communication when we are aware of the main blocks that prevent us from listening:

1. External distractions

Often it’s easier to relate to the noise that is going on elsewhere. Why? We prefer to focus on it and use it as an excuse for a lack of engagement in a stressful or uncomfortable situation. The solution is to work on being present and on the resilience to cope with difficult situations and conversations.

2. Inability to assess well

Lack of understanding and patience, not seeing the complete picture, quick decisions based on incomplete facts lead to faulty assessments. When we are fully focused on the other person, so focused we can hear the words they are not saying, we are listening with full attention and with increased compassion.

3. Being judgmental

Judgement happens when there is too much moral evaluation and criticism based on one’s “truth”. Changing judgmental communication starts with how we think and with letting go of anything that implies accusation and criticism. It means listening with the desire to hear rather than the urge to reply.

4. Lack of neutrality in exchanging messages

People are often responding to their perception of reality rather than the reality itself. It often means remaining stuck to certain patterns. To change this, we need to work on letting go of attachments, toning down reactions and put in the effort to see things from the other perspective, finding a middle ground.

5. Being 100% anchored in one’s beliefs

Being 100% anchored in one’s beliefs can feed the ego to the extent of self-righteousness. Everything the mind can do the mind can undo. Unpack the past to find the truth by revisiting some events and establish what is true and helpful in communication. It will change the way you relate to others.

Good communication is the key that builds and gives depth to our relationships. Often, the way we communicate gives insight on what’s going on inside of our hearts and minds. In communication, whenever you have a problem that seems a little overwhelming, chunk it down into smaller, more manageable pieces. It helps to focus on one thing at a time and find the right solutions. Relationships are the network of life, and the overall quality of our life will be determined by the quality of relationships that we keep. 

“Listening is not a reaction, it is a connection. Listening to a conversation or a story, we don’t so much respond as join in — become part of the action.” Ursula K Le Guin

Deepen your understanding of actions, speech and communication here. 

From time immemorial, meditation has been an extensive practice. It’s a practice by which a state of mind can be achieved that calms our cognitive clamoring. Thereby, it helps decrease our stress levels. It has helped people for ages. The history of meditation can be drawn back to 5000 B.C. It’s predominant prevalence was found in Hinduism. But religions like Christianity and Judaism have referenced to it too.

Benefits of meditation

• Shunning down anxiety and stress from regular life is the principal role of meditation. Thus, it helps in curbing problems associated with tension, anxiety and stress, like insomnia, headaches, ulcers.
• Practicing meditation regularly can help alleviate symptoms of depression.
• Meditation helps in the appropriate regulation of hormones in the body. Specifically it enhances the secretion of serotonin. Serotonin is responsible for happiness.
• Meditation helps gain a better immune system. This can help protect the body from disease causing pathogens.
• It also plays a part in our social well-being by creating a positive outlook.
• It helps academic and professional growth since it increases patience and focus. Consistent practice of meditation has been constantly helping people to build an uninterrupted concentration.

For better introspection

Practicing meditation rejuvenates your mind and help you carry positive vibes everywhere you go.

There are various kinds of meditation which can be practiced. They could be guided or unguided. Some commonly practiced types of meditation include mindfulness, transcendental, visualization, body scan, breath awareness, chakra, Qigong and more. It’s the most effective, as well as a cost-free solution to regular stress and tensions.

In a nutshell, meditation has been one solution to many problems. It is always recommended to make time for meditation amidst your busy regular schedule.

Meditation helps in getting better clarity about oneself since it calms down the stormy sea of thoughts and helps to have a better introspection.

Let’s face it, most of us are too busy. Every day we have what seems like an endless list of things we need or want to get done, and that’s usually not even taking into consideration our job (or jobs), or time with family and friends.

So, it may seem counter-intuitive to suggest adding one more thing to that list, but what if that very thing actually made our day go more smoothly? What if we could come to enjoy the process of our daily chores as much as we enjoy the act of crossing them off of our list?

With mindfulness and meditation, we can rewire our thought patterns to view our circumstances through a different lens. We can come to see the mundane tasks on our to-do list with less dread and more acceptance, or even appreciation.

Add to that the fact that meditation and mindfulness have the potential to reduce stress, control anxiety, and increase focus, self-awareness, and happiness. These practices would obviously benefit any extra-busy person, but how do you fit them into your day when you’re already strapped for time?

1. Mindfulness First Thing in The Morning

 

Many of us know we should meditate daily, but it can always seem like we have more important things we should be spending our time on and we talk ourselves out of it. Instead, wake up, use the bathroom, sip some water, and go right back to bed, or any other designated place for meditation.

Wherever in your home, you land right after waking up, just sit and meditate. The idea is to make it happen before you even have time to start thinking about your endless to-do list and possible stresses of the day. Get it done first thing and reap the benefits all day.

Set yourself up for success by prepping for your meditation the night before. If you use a guided meditation, queue it up and have your headphones ready. When you are starting this routine, it may also be helpful to set an extra alarm on your phone so you won’t worry that you’ll fall back to sleep!

2. Lunch or Small Breaks

Whether you have time to find a park bench near work for a full hour or just have a 5 or 10-minute snippet of time, spend one break finding awareness of your breath. Count your breaths, tune into the sounds of birds, or take in the smell of flowers.

If you can find some privacy or feel comfortable, spend a few minutes with your eyes closed practicing pranayama breathing exercises. If this is new to you, The Art of Living offers a great primer on the practice and offers instructions on pranayama that calm the mind including bee breath (Bhramari Pranayama) and alternate nostril breathing (Nadi Shodhana).

One other mindfulness technique that is gaining popularity and that is perfect for a lunch or snack break is mindful eating. This practice combines mindfulness with something you are already doing, eating, thus saving you time. You simply become hyper-aware of every action, each texture, the nuance of every flavor, with each bite you take.

Some even ponder the path or full history of the ingredients in their meal. This not only calms your mind, but it also brings you a greater appreciation for your food, and for some, it leads them to make better choices about what they eat. There are many resources online to help you get started, with one of the most robust being The Center for Mindful Eating.

3. Mindfulness on the Go (a.k.a., Mindful Meditation)

Many of us have a very traditional image in our heads when we think about mediation. Perhaps a figure sitting cross-legged, eyes closed, and in silence. But, my guess is that if you’re reading this post, that isn’t exactly realistic for your life. Fortunately, that isn’t the only way to practice mindfulness.

You can choose to be present while doing anything from washing the dishes to feeding your dog. Take in the sensation of the running water on your skin, or take a moment to notice how happy your pup is as he chows down his dinner. This magic of meditation isn’t in the sitting, it is in the awareness. Use this to your advantage.

If you walk to work, a perfect way to fit in mindfulness is walking meditation. This is a form of mindfulness meditation where you bring your awareness to every detail of your walk. The way it feels when your foot rolls on and off the ground, the shifting direction of the breeze, each scent or sound you encounter, be aware of every detail, no matter how tiny, and you will not only calm your mind, but you will also begin to see the world around you differently.

Of course, one thing that hasn’t yet been mentioned is examining your life to pinpoint exactly why you are on this hamster wheel to begin with and, if you want to hop off, how to make that happen. But, that is another topic entirely, and if you are ready to slow down the frantic pace of your life, read my guide, The Battle Against Busyness: How to Reclaim Life.

If the meantime, if you can find a way to meditate before you even brush your teeth and go about your day with heightened awareness, you will carve out more calmness and quality of life for yourself. Even if you’re busy you can still fit in mindfulness. You just have to get creative!

Many believe that spirituality and introverts go hand in hand, so let us explore whether that is justified or not. Upon hearing the word, people naturally think it is a person who does not like to go out. They are shy, anti-social, and much more. Much like others, introverts too want to go out and spend time with their friends and family. To do so, introverts need some time to themselves to recharge their energy, which they later spend on others.

An extrovert, on the other hand, feeds off of energy at social gatherings and dispenses it into the air. They use social interactions as a means to recharge and recollect their energy. So, for all those reading this, what do you think? Are you an introvert or an extrovert?

Similar Traits of Introverts and Spirituality

Individuals who possess characteristics of being an introvert also have the capacity needed to follow the path of spirituality. Due to how similar the traits for both are, many introverted people like to spend their time and energy on spiritual activities. They tend to ground themselves by exploring the path of spirituality. Some of the most prominent traits of introverts that push them towards spiritual behavior include the following:

1. Picking Solitude as a Means to Recharge

Introverted personalities embrace themselves when they are left alone with their thoughts. Studies have proven that introverts like to embrace quiet interiors. That is natural for them, as they tend to charge themselves for and gain energy through solitude and then spend it during social gatherings. Therefore, introverts have a natural inbuilt system that allows them to be naturals at spirituality and spiritual activities. They are so indulged in quietness and viewing their inner self that introverts have the power to dig deep and embrace the path of spirituality more easily.

2. Prioritize Their Inner Voice and Inner Compass

They tend to give more priority and importance to their inner voice and inner compass to help make decisions. Much like spirituality, introverts also strengthen their gut feelings with the help of looking within rather than seeking help from external parties. They spend time and energy to improve their instincts and internal feelings towards the path of spirituality, to achieve oneness.

3. Moving Towards Deeper Connections

The world has shifted over the years, instead of individuals prioritizing other individuals; they have moved to giving more attention to material objects. In the case of introverts and spirituality, that shift has not come about. They still give higher regard to deeper and more meaningful connections, as compared to superficial and unimportant ones.

Instead of wasting high-value energy on meaningless interactions, introverts like to save their energy for connections, which help them grow and build themselves. Spirituality is the basis through which introverts extend themselves into a more positive and growth-filled space.

How is Introverts Path to Spirituality Different from Extroverts?

Both introverts and extroverts are human, they both practice spiritual activities, and it helps both personality types. However, the paths they take are non–identical. Let us look through some of the factors where spirituality varies in both personality types.

1. Practice Meditation

If both personality types are new to meditation, the exercises and the concept on its own is more comfortable and quicker for an introvert to grasp as opposed to an extrovert. Introverts are more likely to fit in with meditative practices due to their natural state of being. They are more calm and collected; additionally, they are more used to collecting energy in a tranquil environment.

Doing exercises such as yoga, mini-meditation, and breathing exercises are easier for them. Therefore, adjusting to the concept, practices, and activities of meditation will be much easier for an introvert as opposed to an extrovert.

2. Connecting to Nature

While extroverts need social activities to survive, introverts need nature as a core element for their survival. It makes it likely for an introvert to enjoy practices like forest bathing that brings them closer to spirituality. For an extrovert, it comes as a bit of a challenging process as they strive to separate from the crowd and shun off technology while connecting with nature.

3. Make Deeper Connections

The main principle on which introverts strive is the fact that they have put aside making connections with worldly items; instead, they put all their energy in forming more profound connections. This is more meaningful for them, and it is what they prioritize. Side by side, extroverts are the complete opposite; they need to make new connections to make themselves feel fulfilled.

Extroverts generally prefer to make a large group of friends, as opposed to a few deep relationships with a smaller number of people. The foundations of spirituality focus on making deeper connections; therefore, spirituality comes more naturally to introverts.

4. Finding a “True” Friend

Picking friends wisely is extremely important; they are a mirror replica of who you are. Making a good friend allows for external motivation; however, making a lousy friend can result in a negative aura.

For introverts, deciding on making new friends is where they give a lot of thought. If a new friend is not on the path of spirituality with them, it can become a problem for them. For an introvert to sustain growth and learn new things, they need an extrovert who will respect their opinions, choice, and space. Much like that, extroverts need an introvert who can guide them through the right path.

5. Seeking the Unknown

Because introverts have experience with thinking deep and spending time alone, they have the power to get in touch with their true calling in a more effective manner. Whether they are seeking answers to questions or just seeking the unknown, it comes to them with minimal concentration. For an extrovert, they need to concentrate harder to find their true calling.

Conclusion

Spirituality is a sense of looking deep into oneself, and both introverts and extroverts can do it. The practices involved will be different for both introverts and extroverts. If extroverts want to walk on the path of spirituality, they have to try harder and concentrate more. Spirituality comes more naturally to introverts as they have a more reliable connection when it comes to deeper relationships, isolation, and their internal locus.

Is there a price for the practice? Normally, an entirely fair one when rightly paid.

Ride’s fee

This writing is not about a meditation course or a book, but the price you may pay for starting your meditation practice.

No need to take this with a negative connotation. Although, if you indeed practice and keep it up, many things will eventually be interchanged.

Is this possible? To a great extent, it is, and you may deeply – but naturally review that what you thought about life, relations, meanings, success, happiness, and so on is unlikely to be the same as it was before. Many but few things are always changing, and facing that paradox from a personal end can be extremely instructive, also scary, and at some points, un-stabilizing.

The concept is not about dealing with fear for the sake of it, but the effect of hitting the grounding of your inner self, what you believe inside and not, what you perceived and not, the way you lead your life and sacred values… may change the purpose of the whole thing.

A glimpse

You might be familiar with Plato’s myth, Allegory of The Cave. Imagine for a second that you always lived inside an attic, with a small window at the top. You always were comfortable there, happy, eating, sleeping, with your ups and downs; still, you live ok there. Yet not knowing what is outside, and at the end of the day, you do not need it to really know it to live and die like all living things.

But one day, for whatever the reason is (usually everyone has his or her own), you go open the little window at the top of the ceiling. Then you see things you never saw before, sightseeing a horizon you never thought of before, experiencing a view you never imagined before. You remain there for a few minutes only and then return to the attic while closing the window.

Would you then be able to understand life in the attic the same way? Actually, you can if you want. Nevertheless, even if you deny it and still happily live in the attic, what you perceived is there.

The tip

The first step is whether to find the window (on many occasions with an open heart, it somehow comes to you). Second, have the courage to fully open it. And third, accept and embrace what you see, feel. Brutal, yes, worth, too.

That’s the joyful price of meditation; that is the very beginning.

If you’re new to meditation, you might not know about mindfulness techniques for stress. You can do them alongside your meditation routine to feel calmer and better connected to the world around you.

It’s hard to engage in a lengthy mindfulness meditation for beginners. However, as you learn to meditate, you can supplement your progress by taking advantage of these moments throughout the day.

What Is Mindfulness?

Mindfulness is the ability to focus on what is happening at a given moment without thinking about previous or future events. You’re aware of everything around you but are not reactive or overwhelmed. It’s a state of peace and focus.

There is a belief that mental illness can only affect certain people and that dealing with mental health is a burden, but that’s far from the truth. It’s just as important as physical health for every person, and being mindful is one way to deal with stressors that lead to poor mental health.

Here are six tips for staying mindful throughout the day.

1. Mindful Waking

Are you in the habit of sleeping in until the last moment, waking up and rushing out the door? There’s a better way. Hurrying through the morning can jumble your mind, preventing you from starting in a calm, focused state. If you have a busy day ahead, take some time to find peace as it begins.

Mindful waking is choosing to spend the first moments of your day in the moment. Take a minute or two to establish how you feel, tune into the environment around you and determine how the present impacts you.

Sit up in bed and take a few deep breaths to centre yourself. Do a body scan, mentally checking for any fatigue or discomfort you should be aware of. Determine your intention for the day, whatever it may be. You may want to be kind to yourself, forgive yourself, or care for your body and mind. It should be a positive idea that you can frame your conversations and actions around throughout the day.

Periodically check in with yourself about whether you’re meeting your intentions. Ask yourself what was successful and what changes you need to make.

2. Mindful Eating

Instead of shoving down meals, take some time to be mindful of the process of fuelling your body. Eating quickly and mindlessly isn’t good for you, regardless of what you’re consuming.

Food is a privilege that too many of us take for granted. Appreciating what you have can help you de-stress, stay in the moment and eat your food in a healthier way.

Focus on the taste and texture of the food as you put it in your mouth. See if you can pick up any subtle spices or herbs you may have yet to notice in the dish.

Treat each bite as its own experience. Instead of looking at the dish as a whole, focus on the ingredients and how they created your meal. Appreciate the plants and animals involved, the people who grew or raised them, and whoever prepared the food — even if it was you.

Taking these moments of mindfulness and gratitude will grant you mental as well as physical satisfaction.

3. Mindful Breathing

You likely already know about mindful breathing if you’ve already begun your meditation journey. You can do this technique throughout the day, not just during meditation.

Mindful breathing is a great technique for times when life gets stressful. Take a moment to pause and breathe. Take a deep breath through your nose for a few seconds and hold it for a few more before slowly releasing it through your mouth.

As you breathe, notice how your body changes. Feel your heart rate slow and your muscles relax, centring you for whatever comes next.

4. Mindful Cleaning

Cleaning is not a daily chore most people look forward to, but it is a good opportunity to practice mindfulness.

Mindfully clean by taking a moment to appreciate what you are cleaning and why. Acknowledge your floors and all they provide for you and your family: a safe place to walk, a play space and the base your home stands on.

Enjoy the sensory feelings of washing the dishes, paying attention to how the water feels on your skin and how the smell of the soap affects you. Appreciate that your dinnerware is clean and ready for the next use.

Repeat this for whatever you have to clean, taking time to appreciate your ability to do the work, what the cleaner does and how the area impacts your life. You might surprise yourself with the amount of appreciation you have for the chore.

5. Mindful Bathing

Whether you see bathing as a task to get done as soon as possible or the opportunity to perform your own concert, taking a moment to be mindful while you bathe can help you feel mentally well instead of just physically clean.

Appreciate the warm water you have and how it makes your skin feel. Acknowledge the cleaning ability of soap and how it can scrub away impurities from the day. Notice how shower water falls onto your skin or how soap combines with water in a bathtub to create a luxurious feel.

Bathing can also be a time to mindfully centre yourself for a relaxing day or evening. Coming out of your bathing experience helps you transition to a new part of your day.

6. Mindful Relaxation

Like mindful waking, mindful relaxation is a way of centring yourself and settling your mind for a new day.

Relaxation before bed can get your body in the right place to get a good amount of sleep, so you can thrive when you wake.

Lay in bed and take a few deep, calming breaths. Become aware of yourself by doing a body scan, starting from your toes and ending with your head. Mentally examine how each area feels and if you need to do anything to feel better before bed.

After you’ve performed your body scan, you can contract and relax one muscle at a time until you feel completely calm. Take a moment to appreciate the feel of the blanket, pillow, sheets and mattress as you drift off.

Taking Advantage of Mindfulness Benefits

Meditation is a great way to develop mindfulness, but you can be mindful in almost any activity throughout the day. Following these tips can eliminate stress and help you focus on achieving your goals.

Our thoughts, feelings, beliefs, and attitudes can positively or negatively affect our complete biological functioning. Our minds can actually affect how healthy our bodies are. On the other hand, what we do with our physical body (what we eat, how much we exercise and even our posture) can impact our mental state (positively or negatively). This results in a very complex mind-body interrelationship.

The brain plus the peripheral nervous system, the endocrine plus the immune system, and so, all the organs of our body and in turn all the emotional responses we have, do share a common chemical language and are continually communicating with one another.

The history of mind-body connection

Awareness of the mind-body connection is by no means new. Until approximately 300 years ago, virtually every system of medicine throughout the world treated the mind and body as a whole. During the 17th century is when the Western world started to see the mind and the body as two distinct entities. In this view, the body was equivalent to a machine, complete with replaceable and independent parts with no connection whatsoever to the mind.

This Western viewpoint had definite benefits, acting as the foundation for advances in surgery, trauma care, pharmaceuticals and other areas of allopathic medicine. However, it also significantly reduced scientific inquiry into humans’ emotional and spiritual life and downplayed their innate ability to heal on their own.

In the 20th century, this view gradually started to change. Researchers began to study the mind-body connection and scientifically demonstrate complex links between the two. Extensive research has confirmed the medical as well as mental benefits of meditation, mindfulness training, yoga, and other mind-body practices.

What exactly is meant by the “mind”?

It’s important to understand that “mind” is not synonymous with brain. Instead, the mind consists of mental states such as thoughts, emotions, beliefs, attitudes, and images. The brain is the hardware that allows to experience such mental states.

Mental states can be fully conscious or even unconscious. We can have emotional reactions to situations without being aware of why we are reacting. Each mental state has a physiology associated with it which means a positive or negative effect can be felt in the physical body. For example, the mental state of anxiety can cause you to produce stress hormones.

Various mind-body therapies focus on becoming more conscious of mental states. Using this increased awareness, one can guide the mental states in a better, less destructive direction.

Research on yoga and meditation has further explored and implied the connection between mind, body and spirit. Studies show that the mindful movement and breathing done in yoga activates the relaxation response (that is the rest-and-digest system), via the vagus nerve. Consequently, yoga happens to move the nervous system out of the “fight, flight, or freeze” response associated with stress into the “rest and digest” response — increasing the emotional well-being. Furthermore, yoga increases levels of GABA, a neurotransmitter in the brain that helps relax the mind.

Nutritional and emotional impact on mind-body

What goes into our body also impacts our mind and mental health. What we eat has the power to prevent or help reverse mental health challenges. The impact of food on our mood; moreover, the specific nutrients have been linked towards measurable positive outcomes in mental and emotional well-being.

In addition to that, the mind-body connection manifests in the communication between the brain and the gut. About 95 percent of serotonin, one of the primary hormones involved in the mood and emotion regulation, is produced in the gastrointestinal tract. Sometimes referred to as the “the second brain” or “belly brain,” this enteric (intestinal-related) nervous system consists of some 100 million sheaths of neurons embedded in the walls of the gut. Moreover, the information travels mostly from the gut to the brain rather than vice versa.

As a result, researchers have found that people with healthy, diverse gut microbes are less likely to suffer from anxiety and depression. Furthermore, studies demonstrate that replacing bad bacteria in the gut with good bacteria can significantly alter mood and emotional regulation.

For example, neurological pathways connect parts of the brain that process emotions with the spinal cord, muscles, cardiovascular system, and even the digestive tract. This allows major life events, stressors, or emotions to trigger physical symptoms. You may have experienced this aspect of the mind-body connection when you feel butterflies in your stomach — you feel nervous, or your heart feels like it is pounding out of your chest, or you are under intense stress.

These intersecting systems help to establish the mind-body connection that influences the maintenance of health or the development of disease. For example, emotions like anxiety can trigger increased stress hormones, which in turn may suppress the immune system and set the stage for infections.

When you experience emotional states like sadness, joy, or anger, physiological sensations happen to occur in different areas of your body. Emotions like anger, fear, guilt, anxiety, sadness, jealousy, and stress can manifest within the body and contribute to imbalance followed by a disease. For example, you are likely familiar with the way fear can contribute to upsetting digestion or how tension can often lead to headaches.

What you believe can lead to disease

One common way you may experience the interaction of belief and physical sensations is when dealing with chronic pain. In the essence, pain is a combination of the physical sensations you experience, the emotions you tend to feel, and the meaning that pain has for you.

Emotional suffering, physical pain, and other sensations share certain similarities in their neural pathways. For example, feelings of anger or insecurity can disrupt the regular beating of the heart and flow of the breath. This further activates the sympathetic nervous system in the same way that occurs when you are facing a threat creating an even greater sense of uneasiness and pain.

You can see this type of physiology playing out in people with a lack of social support, who are more likely to have cardiovascular and other health problems than those with consistent and supportive relationships. So, to avoid the build-up of toxic emotions, you need to remain present and aware.

Training awareness with mindfulness

Awareness is something that can be trained through a variety of mental health practices. Some mind-body practices include:

• Gentle movement and meditation, such as yoga and tai chi.
• Biofeedback, a type of therapy that uses sensors attached to your body to measure the key body functions. Biofeedback can help you learn more about how your body reacts. This may help you learn how to control your breathing, your heart rate, and other functions impacted by stress.
• Progressive relaxation, a technique where you concentrate on tightening, then relaxing various muscle groups. This can be combined with other meditative and breathing exercises for a deep sense of physical as well as mental relaxation.

For these practices, you may need to seek help from an experienced guide, mentor, or professional. However, you can do some mind-body exercises right in your own home, car or office, and you only have to spare a few moments. For example, mindfulness meditation is something you can do when you have time, and you can find a few minutes to focus. You don’t need a guide, a yoga mat or any other special equipment. You just need to close your eyes, pay attention to your breath, and focus on the present thoughts. When your attention wanders, return it to the present moment.

This is how mindfulness can help you bring focus, tune out distractions and find a little calm in the moment — and over time, help your mind and body feel better, also learning to perceive mind-body interrelationship as something natural taking care of it as a whole.

Meditation isn’t a one-size-fits-all practice; it’s like a buffet offering different techniques. In this blog post, we will delve into the intricacies of 3 BEST meditation techniques, and their benefits.

Each method, such as THE BREATHING TECHNIQUE, provides a unique approach to achieving mindfulness and relaxation.

Breathing technique involves observing your breath to bringing your mind to a specific point in your body, often referred to as the “center of the body” or the “home of the mind”. It’s like finding a place of retreat and rest for your mind, just like your physical body has a home.

While scientifically this point is said to be two finger widths above the navel, it’s perfectly fine if you don’t feel it exactly there. The most important thing is to feel comfortable and relaxed during your meditation practice.

To practice this technique, you can start by taking a deep, soft, and gentle breath; then exhale to release any negative energy. Try observing your breath for about 5 minutes. As you continue, gently guide your attention towards the center of your body. This may take time and practice, but trust in your intuition to guide you. Explore where your breath naturally pauses or comes to rest. This is the point that signifies the home of your mind during meditation.

The breathing technique offers numerous benefits for both body and the mind. By focusing on the breath, we activate the body’s relaxation response, reducing stress and anxiety. 

Equally crucial is THE MANTRA METHOD, involving the repetitive internal recitation of specific words to liberate the mind from any concerns and to foster relaxation.

This technique employs phrases such as “Clear and Bright” or the well-known Thai Mantra “Samma Arahang”, meaning “the right path to the purest state of the mind”. It’s akin to guiding the mind toward the correct route for achieving mental purity and cultivating inner peace. Utilizing phrases like “Hakuna Matata” (meaning “no worries”) or motivational affirmations such as “YOU CAN DO IT” can also contribute to achieving the desired state of relaxation during meditation.

However, it’s crucial to avoid words that may distract or evoke emotions related to specific events, as these can divert attention from the pursuit of inner peace. For instance, using a phrase like “You are Amazing” might inadvertently lead to memories of unappreciative moments and disrupt the meditation session.

Now, let’s engage in this together using the mantra “Clear and Bright”. Spend the next 5 minutes focusing on this mantra, allowing your mind to detach from responsibilities and worries.

Now, let’s explore the third effective meditation technique: THE VISUALIZATION TECHNIQUE. As the name suggests, this method involves visualizing specific images to guide the mind and enhance its control. Our minds naturally gravitate towards various images from the past, present, and future. Meditation provides a means of gaining control over these mental wanderings, aiming to bring the mind to a standstill and foster focus.

In this technique, the emphasis is on focusing on a particular object, preferably a spherical one like the sun, full moon, or a crystal ball. While visualizing something beautiful, like yourself, might seem appealing, it’s essential to avoid distractions. Thoughts about changing your hair color or choosing the perfect lipstick shade can lead the mind astray. The recommendation is to fixate the attention on a spherical object, preventing the mind from wandering into different scenarios and ensuring it remains focused and still.

Choosing the right technique is a personal journey. Inner peace is not about perfection but about finding what resonates with you.

Therefore, I invite YOU to Join “The Mind Stories Session with WPI“ every Monday and Thursday at 7 PM Thailand Time, an initiative by the World Peace Initiative. Let someone guide you through these techniques and discover what works best for you.

Whether you prefer the simplicity of focused breathing, the creativity of visualization, or the rhythmic harmony of a mantra, there’s a meditation technique that aligns with your unique journey toward inner peace. So, take a deep breath, close your eyes, and embark on your meditation journey today.

In our quest for personal growth and self-improvement, we often find ourselves struggling to stay motivated and consistent in our efforts. Passion and enthusiasm alone may not be enough to sustain us on the journey towards becoming the best version of ourselves. However, there is a powerful tool that can help us overcome these challenges and pave the way for real development: MEDITATION.

Before delving into the role of meditation, let’s understand the significance of self-image and self-ideal. Self-image refers to our perception of ourselves in the present moment, while self-ideal represents the future version of ourselves that we aspire to become. It is natural to have the desire to continually improve and bridge the gap between our self-image and self-ideal.

WHY? The Struggle for Sustainable Change

Many of us have experienced the frustration of trying to break bad habits and establishing new ones.

The process of self-improvement often requires sustained effort and resilience. It is not as simple as just stopping a negative behavior and replacing it with a positive one. This is where the challenge lies – how can we make lasting changes and maintain consistency?

Meditation, contrary to common misconceptions, is not a religious or cultural practice. It is a mental exercise that allows us to achieve a state of stillness, focus, and inner peace. What initially drew me to meditation was its unique perspective on self-development and its potential to strengthen our willpower.

HOW? Developing Willpower through Meditation

Willpower can be defined as the strength of character or resoluteness to persevere towards our self-ideal. Meditation acts as a catalyst in developing this willpower. By cultivating a regular meditation practice, we can enhance our ability to stay committed to building new habits and sustaining them over time.

Meditation acts as a prop, providing stability and balance on our journey towards self-improvement. It helps us build and reinforce habits, overcome obstacles, and maintain sustainable growth. Just like a hiking pole supports us on a challenging mountain climb, meditation supports our progress towards our goals.

Here are two important benefits of incorporating daily meditation into your self-development journey:

• Cultivate a Positive & Growth Mindset: Self-limiting beliefs can often hinder our growth and progress. Thoughts like “I can’t do it”, “I am not ready”, or “I have never done this before” can hold us back.

Daily meditation helps combat these thoughts by fostering a positive outlook on everything. It allows you to cultivate a mindset of growth and resilience, enabling you to overcome obstacles and reach your full potential.

• Attain a Calmer and Clearer Mind: Daily meditation helps achieve a calmer and clearer mind. In our day-to-day lives, we often face stress and overwhelming responsibilities at work, school, or in our personal lives. This mental clutter can hinder decision-making and lead to giving up on our goals.

By incorporating meditation into your daily routine, you create space for mental clarity and peace. This allows you to make decisions that align with becoming the best version of yourself, overcoming challenges with a sense of calm and focus.

Daily meditation is indeed a powerful practice for achieving a daily push towards your self-ideal.

Be reminded of the opportunity to meditate with the World Peace Initiative through The Mind Stories Program. I encourage you to join these sessions either on Mondays or Thursdays at 7 PM Thai Time. This will further provide valuable guidance and support on your meditation journey.

Embrace this opportunity to cultivate inner peace and personal growth. Take a step towards a brighter future by immersing yourself in the transformative power of meditation. Remember, the path to self-discovery begins with a single breath.