How to tame your mind and eliminate worries all day long?
Our mind wanders. Not only that, it is capable of perceiving situations ahead of time.
But there’s only one problem, sometimes, it exaggerates. Exaggerated thoughts become fears and worries which in turn result in anxiety.
If the problem is not treated properly, more devastating mental issues may arise.
For decades, scientific studies in psychological disciplines strive to find solutions. And more often than not, experts rely heavily on medication and therapy to tame a troubled mind.
Fortunately, you don’t need medication and expensive professional services to fight your worries and anxieties.
A new study found a simple and free way to tame a mind. A ten-minute mindfulness can be tremendously helpful for anxious people.
A simple mindfulness practice will stop the mind from generating irrelevant thoughts. It also helps the mind to gain focus on the present experience.
The leading author of the study, Mengran Xu explained the result. “We also found that meditation practice appears to help anxious people to shift their attention from their own internal worries to the present-moment external world, which enables better focus on a task at hand,” said Xu.
Mindfulness is not a new therapeutic technique to ease worries and anxieties. The ancient people already exploited its power several thousand years ago.
Only recently, scientists have found the significant positive impact of this technique on human’s health. The good thing about this practice is that it is very simple and you can do it virtually anywhere.
Here’s how to practice mindfulness
- Take a seat. Find a quiet place where your mind can concentrate. It could be in your room, in the garden, or in your garage.
- Set your own time limit. Mindfulness can take several minutes. The duration is at your own discretion. However, if you are a beginner, it is advisable that you start with short duration. It could be 5 to 10 minutes.
- Feel your physical sensation. While sitting straight on a chair, feel the sensation of your body – from your toes to your head.
- Feel your breath as you inhale and exhale. Take a deep breath and release it slowly. Feel the air that slowly flows in and out. Do it repeatedly.
- Monitor your mind as it wanders. As you go along with this exercise, it is unavoidable that your mind wanders. If it happens, don’t be too hard to yourself. Just bring back your focus inward once again.
I hope that his exercise will help you eliminate your worries. If you are afraid of a certain event in your life, just pause for a moment and meditate.
If you do it right, you’ll benefit from it.
I’m a licensed psychometrician, author, and blogger. I’m currently working as a University instructor teaching psychology. I love writing and doing psychological research.