We discussed moods in the last installment of my happiness series. These are temporary states of mind that have a long-term impact on our happiness and well-being. Although we may be able to identify what triggers our mood, they are often born at a deeper level.
Both good and bad emotions can have an impact on our overall wellbeing. Bad moods, for example, can have a positive impact on our overall well-being. They can make us more compassionate and help us learn more about ourselves.
However, excessive positive emotion can lead to negative feelings and cause a disconnect with reality and the people around you. This can then lead to risky behavior.
WHAT WILL WE DISCUSS TODAY
Let me share the second part of a happy lifestyle with you: mindfulness. It’s simply a state in which the sole focus of your mind is on the present. While we are physically always present, our minds can move from the present to focus on the future, past or other situations. This ability is useful because it allows us to plan, process and mentally escape from unpleasant situations. However, if this becomes a regular habit it can lead to negative feelings. These are the very emotions we want to avoid (e.g. Anger, sadness, and boredom can all become more frequent and intense. These situations can be more difficult to control if you lose control of your mind and allow your brain to process. This is called mindfulness.
What is Mindfulness?
Mindfulness refers to being mindfully aware of what you are doing or experiencing at the moment. Mindfulness does not mean that you should ignore what you feel at the moment. Mindfulness is the act of paying attention to what’s happening in your environment and within your mind and body. You can practice mindfulness with many apps, audios, videos, and centres. Headspace, Calm, and Insight Timer are my favorites.
It is easy to practice mindfulness. It can be done at home or at work. You will learn the steps to master mindfulness . But before we get started, let’s examine some of the positive effects it can have on your life:
- It lowers anxiety and stress. Anxiety and stress are the root causes of many mental health issues, including depression, panic attacks, and fatigue.
- It improves self-awareness, which leads to increased productivity and better communication.
- It helps us to build resilience and strengthen our emotional intelligence.
MINDFULNESS AT THE WORKPLACE
Most people find the workplace stressful. “Where is that report?” “Can this be completed in one hour?” “Can I get a progress report?”
By learning a few simple mindfulness/meditation exercises, you can start to fend off some of these external stressors and learn how to put your mind at ease and work more efficiently and productively:
- Disable all notifications: When answering emails or working on projects, you should turn off any notification on your computer and keep your hands off of your phone. You don’t have to do this for the whole day. Just practice for 15 minutes per day. Focus completely on the task at hand without distractions.
- Go to a quiet area at work: take a deep breathe and reflect on what is happening inside and outside of you in this moment. You can simply note the thoughts that come to mind and not judge if they are good or bad. You can’t do anything about these thoughts at the moment so take a note and let them pass.
Make coffee without worrying about the next task. Next time you make tea/coffee, take the time to observe the whole process. Take a look at the kettle, the mug and the coffee machine. Now, pay attention to the sounds and smells that they produce. Take the time to be fully present. This simple exercise will improve your focus and productivity throughout the day. When you feel like you are thinking elsewhere, gently bring your attention back to the present moment and allow yourself to be fully immersed in the now.
MINDFULNESS PRACTICE You CAN DO ANYWHERE: “ON THE TOP A MOUNTAIN”
This is an extremely simple and effective mindfulness practice that you can do anywhere, anytime.
- Imagine that you are on top of a mountain. Close your eyes. The very top of a mountain is the moment.
- Your past (all people, experiences, feelings) is behind you; your future (your fantasies, and what might or may not happen next) is in front of your.
- You are simply sitting on the top of the mountain and are not connected to either side. They can’t affect your physical position because there is no access from each side.
- You can practice for as little as 2 minutes. It can be difficult at first, but it will become easier and more enjoyable as you get used to it.
This will make it easier and more efficient to practice daily. You will learn to turn off the outside world and concentrate on the practice. Give it a try. It offers the rare chance to stand on a mountaintop for those who are afraid of heights.
MINDFULNESS IN THE HAPPINESS INDEX
Joe, my colleague and chief storyteller at The Happiness Index. Joe was suffering from a long-term illness. He was advised to meditate while in hospital. He said the following:
“I was suffering from severe auto-immune symptoms that affected my entire nervous systems. I was experiencing severe pain and insomnia. The doctors recommended that I meditate (along with some morphine and other painkillers) while I was still in Asia. Although it didn’t do miracles, it did help me relax and keep me from becoming too anxious.
Joe had never practiced meditation before because it was a very serious condition. It would have been much more successful if the condition was less severe and Joe was more proficient with mindfulness and meditation.