In today's fast-changing world, almost everyone is overstimulated. In one minute, we check notifications in Librus for our child's grades, a message from the teacher, reply to client emails with the other hand, and at the same time, participate in a Zoom meeting. Phone notifications constantly urge us to grab our smartphone and be at the center of events.
If someone thinks this is the norm, well, one could say that this behavior is actually far from normal. And to function effectively, a person cannot constantly live stirred by a million messages per hour. However, mindfulness comes to the rescue.
Let's start with the question: what does mindfulness actually mean? This practice has its roots in Buddhism and involves consciously focusing on the present moment, on what is happening inside and around us – on our thoughts, emotions, bodily sensations, and the surrounding reality. At the same time, it encourages adopting an attitude of openness, non-judgment, and curiosity. The goal of mindfulness is to remain in the present moment without striving for anything else.
Mindfulness is not a religious practice, nor a form of hypnosis, nor is it about entering a deep state of relaxation. Although it is not a technique that is easy to learn. It requires daily practice.
When starting mindfulness practice, you don't need any specialized equipment. The most important thing is your commitment and willingness to find a moment for yourself, even in the busiest schedule. Here are a few seemingly simple ways to introduce mindfulness into everyday life:
A calm awakening – start the day by getting up calmly. Set your alarm sound to a pleasant tune. Allow yourself a few moments to stretch and feel the warm pillow. Give your eyes time to adjust to the morning light. Don't reach for your phone during the first 15 minutes. This time is for reflecting on how you feel. Also, don't rush to the kitchen to awaken your body with caffeine. Wait. Drink warm water and allow your body to wake up at its own pace.
Practice during breakfast – mindfulness can also be practiced during your morning meal. Focus on each bite, experiencing the full taste and texture of the food. Pay attention to the colors and smells on your plate, discovering the joy of eating. Of course, avoid using your smartphone while eating, as you won't notice it and may eat more than you need.
Breathing – during the day, take a break to breathe. Ideally, lie down so that your diaphragm is not restricted. If you have trouble practicing breathing at first, use help from YouTube videos; choose recordings with Wim Hof or the coherent breathing method.
Take care of digital hygiene – we recommend reading the book "Screen Parenting. How to Prepare Your Child for Life Online?" by Magdalena Bigaj. Although the book is about children, it actually concerns all of us and how we should use electronics. What is worth doing two hours before sleep? Put your phone away and don't use it, turn off sounds and set the screen to grayscale mode.
Gratitude journal – what can you do when you don’t have your phone with you and scrolling gossip sites or watching another episode on Netflix doesn’t occupy you? Keep a gratitude journal and write down your daily life. What you did, what you are proud of, and what you are thankful for. Going to bed with such thoughts will set you up for the next morning and inspire optimism for life.
Mindfulness helps improve overall well-being and mental health. Regular mindfulness practice can reduce stress levels by reducing unnecessary rumination and anxiety. Additionally, it can improve the ability to cope with difficult emotions and increase self-esteem and life satisfaction.
Mindfulness supports the development of positive traits such as compassion, openness, acceptance, and self-awareness. Research suggests that mindfulness can even have a positive effect on physical health, for example, by reducing the risk of some respiratory diseases.
Practicing mindfulness for a few minutes a day can lead to significant changes in how we experience life. It can also improve the quality of our relationships with others, teaching us how to be more present and respond to others with greater understanding and empathy.
And although mindfulness is a practice that positively impacts health, it is not a solution for everyone. In cases of anxiety or depression, you must seek professional help!
Children can also practice mindfulness. Slow physical exercises, focusing on breathing, observing one's own emotions, paying attention to how the body reacts to various external stimuli – these practices can help children and adolescents manage everyday stress.
Mindfulness can be practiced anywhere. Even while waiting for the metro and listening to music. However, there are places that naturally support mindfulness. These are places connected with nature, where the green of trees, the singing of birds, the warmth of the sun's rays, and the vastness of the sky make the practice easier. Bolimowski Landscape Park, located between Warsaw and Łódź, is ideal for mindfulness exercises. The meandering Rawka River flows through the park. In the park's vicinity is Santa Natura Resort & SPA, an extraordinary place where relaxation takes on a different dimension. Beautiful interiors combining luxury with earth colors, a seductive cuisine, and the relaxing spa area help create a positive mood.
Mindfulness practice is very important nowadays, where multifunctionality and being busy is even fashionable and desired by employers. However, if you want to feel holy peace, you have to push away all distractions for at least a few minutes a day and focus on what matters here and now. Good luck!