Mindfulness and effects on wellbeing

Posted by Ashutosh Pandey on January 18th, 2020

Stress is a significant ailment affecting people in big cities nowadays. In India, there is a considerable increase in several reported cases of burn-outs in the corporate sector. People and corporations are not well equipped to handle such situations. 

The first problem happens when people are unable to assess the level of stress and get into a negative cycle wherein every new day or situation creates a mental burden. There is no support system using which people could assess their stress level scientifically. 

Once the assessment is done, then comes the situation of planning for interventions to reduce stress. There are various methods possible for stress management, including counselling, medication, taking a break, or start following right ways which result in physical and mental well-being.

Focus on well-being by using traditional yet scientific methods such as yoga, meditation, right eating, sleeping well are some of the most effective and sustainable ways to manage stress.

Meditation, especially mindfulness techniques, are proven excellent in improving mental health. Various international institutes such as Harvard have done many years of research to assess the benefits of mindfulness on mental health. 

Mindfulness is easy to learn with an expert. Online methods are also proven to be very useful. Several start-ups are working on this domain to help people improve their mental health by teaching them mindfulness techniques. 

These practices must be performed with discipline and persistence for at least 4-6 weeks before seeing positive results. But one thing is for sure that such methods are instrumental and provide sustainable benefits.

Mindfulness is derived from ancient Buddhist practice Vipassana. Its a name adopted by the western world for the eastern way of meditation. There are several variants of how you do mindfulness. But mostly it means being in the present. It helps you observe the transient nature of thoughts and feelings. It enables you to understand that it is not a situation which causes stress, its how we react to situations or how we overthink of such case and verbalise our responses. 

The best method for beginners is to start practising breath meditation. Why breath, because it's internal to use, it is always present, and no two breaths are the same. With curiosity, close your eyes and start observing your breath.

Remember, it is not about controlling your breath. Just observe. If it's shallow, it's ok, if it is deep, it is ok if its right then also it is ok. Focus on sensations you feel in your nostrils or near your upper lip. You may use background music or practice without. Ideally, it should not make any difference.

It may become tedious, but keep practising. You may fall asleep, that's also ok. You may find yourself wandering in thoughts, that's also ok. Gently bring your focus back to your breath. Accept all such changes, happenings as part of meditation. These are not wrong or any ways bad for meditation. These are crucial for you to know how your mind works. 

Start with 10 minutes, and gently move to the longer duration for 20-30 mins at a stretch. Keep doing it for 4-6 weeks and see the tremendous improvement you will find in mental health. Experience is very peaceful and calming.