Mindfulness, at its core, is simply paying attention to the here and now in a nonjudgmental way. Something that can be hard to do in the modern world, but may be just what we need to deal with the stresses of everyday life and rediscover our humanity in this age of constant connectivity. Consistent application of this way of life can enhance our capacity to perceive and respond to the unfolding of events as they occur. This means that we are able to stop worrying about the past or the future and instead focus on the here and now.
Mindfulness, a practise with Eastern origins that has coexisted with meditation in Buddhist traditions for nearly three thousand years, is becoming increasingly popular in the West. Not until recently has this custom become commonplace in Western countries.
According to the existing scientific literature, mindfulness has beneficial effects on both our mental and physical health. Among these are;
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Reduction in stress and anxiety
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Pain relieving
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Immune system strengthened, general health improved
There are typically two things that come to mind when we think of mindfulness. Mindfulness and empathy are two such qualities. The first component, consciousness, has already been discussed. Increasing consciousness not only of what is happening in the here and now, but also of how we are thinking and feeling. Insight into one's own response patterns allows one to reclaim agency in challenging circumstances. When we recognise our current circumstance without passing judgement or thinking negatively, we can start to develop a healthier perspective on our experiences.
A Warrior II, for instance, could be in your hands (Virabhadrasana II). Feelings of unease in the arms may develop after some time. Possible emotions you may experience include frustration, annoyance, or a desire to speed up the clock until you can unhinge your fingers. Your entire body of work and knowledge is now being filtered through the lens of these evaluations and assessments. In these instances, being present can help you gain new perspectives. Maybe you start by focusing on your breathing again, or you decide to treat your body with more love and compassion.
Instructions for integrating meditation and yoga
Now that we understand the concept and its benefits, we can start incorporating mindful practises into yoga. Mindful yoga is, at its core, an approach to living in the present moment while also being kind to oneself. Paying attention to your physical sensations is of utmost importance. letting go of preconceived notions of how you should be practising, zeroing in on what works for you instead of comparing your methods to those of others, and listening to your body as you do so.
It's probably true that as yoga students, we all have a tendency to blindly obey our instructors' every instruction. There is a teacher present to direct us and protect us from harm. Nonetheless, only you have an intimate knowledge of your physical self. To truly understand how each position makes you feel, you must experience it for yourself. Ultimately, only you can judge whether or not something is pleasant to touch. Mindfulness in practise helps you recognise when you need to take a break, experiment with a new yoga technique, or adjust your posture. Mindful movement will become easier as you gain experience with your routine. You'll start acting in a way that makes sense for you. It is inevitable that you will modify asanas to meet your specific requirements. It is a miraculous thing to have your mind and body so in sync that you can adjust your actions, respiration, and thought processes on the fly.
You'll find some suggestions for bringing more mindfulness into your routine below.
1) Locate a comfortable area that is free of interruptions
Make sure you have a place to practise where you won't be interrupted. Take out all potential interruptions, including noises. Put your phone on silent and hide it under a blanket if you must be near me.
2) Tap into how you feel
It's important to tune into your present emotions at the outset of your practise. Perhaps you're paying attention to whatever emotions, sensations, or ideas come to mind or form in your head. Always be mindful of your body and any discomfort, tightness, or pain you may be experiencing during practise.
3) Give up all hope
To fully benefit from your practise, you must let go of any preconceived notions or plans you may have had. This way, we can allow our work to develop naturally. Judgment can arise if you attach expectations to your practise and then fail to reach those expectations.
4) Be concerned only with your own routine and not those of others
It's not always easy to tune out the people around us when we're practising in a group setting. especially if they are experienced practitioners who are learning something new. However, this in no way invalidates what you've been doing. No matter what's going on in the world, it's crucial to accept and embrace your current physical and mental state.
5) Continually monitor your emotional state
Be mindful of the times during practise that your emotions start to take over. Since the arms are sore in Warrior II (Virabhadrasana II), frustration and anger may take over. When you're feeling down, draw on your own wisdom and take a deep breath.
6) It's okay to take a break or make some adjustments
Before and during each practise, I remind my students that they can stop and adjust their performance as needed. While pushing oneself mentally and physically can have its benefits, there are times when a break is more appropriate. What constitutes a rest for one person may look like a child's pose, knees-to-chest, or corpse pose for another. If you find yourself in need of a nap, it's important to pinpoint exactly what that nap should consist of.
7) Make time to unwind
A savasana (corpse pose) is a crucial part of any yoga routine. You may find that there are times during your practise when you either don't want to or simply don't have the time to rest in savasana. Nonetheless, it's critical to switch off all mental and bodily processes. It not only sets the tone for your experience away from the mat, but also enables us to draw on our past and gain insight from our training.
There are many positive outcomes associated with practising yoga with an attentive mindset.
1) Elevated consciousness
Consciousness is the first and, arguably, most crucial component of a mindful lifestyle. The benefits of yoga extend beyond the mat, and when practised with awareness, the benefits are multiplied. You'll begin to notice opportunities to assess how you feel mentally and physically as you go about your day or your training. Your current needs can be better met by your practise if you have the self-awareness to recognise them.
2) Enriches your connection with your inner self
Mindful yoga practise facilitates a more profound internal dialogue. In addition to better understanding our wants and emotions, this increased self-awareness also frees us to show compassion for ourselves and others. We can practise self-compassion and kindness by adjusting our routines according to how we're feeling at any given time. You can develop a closer bond with yourself on and off the mat if you do this. When we practise yoga, we can adapt the poses to our needs at any time.
3) It will eventually become routine
Moments of meditation practised on the mat have a way of seeping into the rest of our lives. Things that used to bother you may no longer bother you as much. Or perhaps you're feeling overwhelmed by work-related stress, but you know that focusing on your breathing will help you relax for a moment. When we become accustomed to paying attention to our physical sensations on the mat, it becomes easier to carry that awareness into our daily lives.
We hope you've gained some insight from this piece into the ways in which cultivating a mindful attitude can benefit your yoga practise and beyond.