Have you ever struggled to sleep due to overwhelming stress? Mindfulness might be the remedy you need. What is mindfulness, and how can it improve your life? Let’s take a look at the example of a college student!

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Eric is a junior in college who has recently been feeling anxious due to academic pressure and finds it hard to concentrate. After coming across a book on mindfulness in the library, he decided to spend 10 minutes each day meditating, focusing on his breath.

At first, he struggled to calm his mind, but as he practiced, he began to accept his emotions and alleviate his mental burdens. Eric also applied mindfulness to his daily life, savoring his food and observing his surroundings. Months later, his anxiety decreased, allowing him to focus better on his studies, which led to improvements in his academic performance and a more positive outlook. He learned to coexist peacefully with his emotions and is grateful that mindfulness helped him regain balance in his life.

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From Eric’s example, we can see that mindfulness helps improve our emotional and mental states. But what exactly is mindfulness?

Mindfulness is a state of awareness focused on the present moment, observing current thoughts, feelings, and surroundings non-judgmentally. It involves the mind-body connection, referring to the interaction between mental states and physical conditions. By being aware of bodily sensations, we can understand our emotional states, bringing them into consciousness and adjusting them. Numerous studies indicate that mindfulness practices can effectively enhance overall mental health. So how does mindfulness work on our bodies and minds?

Myths About Mindfulness:

1. Mindfulness Is Just About Relaxation and Emptying the Mind
   Many believe mindfulness is merely a technique for relaxation or completely clearing the mind. However, the core of mindfulness lies in full awareness and acceptance of present experiences, including discomfort and challenging emotions. Thus, mindfulness may actually help individuals confront inner challenges more clearly rather than suppressing or eliminating them.
2. Mindfulness Can Completely Eliminate Negative Emotions
   Mindfulness does not mean eliminating negative emotions but rather learning to accept and process them. By focusing on current feelings and bodily reactions, individuals can identify and adjust their states of tension, helping them face unpleasant emotions more healthily.
3. Mindfulness Is a Quick Fix for Anxiety
   Mindfulness is a skill that requires ongoing practice and time investment; its effects typically become apparent gradually over time, rather than being a quick solution to psychological issues.

Initially practicing mindfulness may present challenges, such as distraction and difficulty accepting uncomfortable emotions. We can set a fixed time to help cultivate a mindful state.

4. Mindfulness Only Requires Meditation
   While meditation is a common form of mindfulness, it is not limited to it. Mindfulness can also be applied in daily life, including eating, walking, and everyday interactions—any moment can be a chance to practice mindfulness.
5. Mindfulness Is Unrelatd to Psychotherapy
   Some people believe mindfulness is unrelated to traditional psychotherapy. In fact, mindfulness practice has deep historical roots and has been integrated into many therapeutic models, such as Mindfulness-Based Cognitive Therapy (MBCT), proving effective for various psychological issues.

After clarifying common misconceptions about mindfulness, let’s explore specific ways to start practicing mindfulness.

Common Mindfulness Practices:

1. Mindful Meditation
   • Find a quiet place to sit or lie down, focusing on your breath. Notice the sensations of each inhale and exhale, feeling the air entering and leaving your body. You can use a counting method, for example, counting “1” for each inhale and “2” for each exhale, up to 10, then repeat.
   • Tip: If your thoughts wander, gently bring your attention back to your breath. Meditation apps like Headspace or Calm can guide your practice.
   • Time: Start with 5-10 minutes, gradually increasing to 20 minutes or more.
2. Mindful Movement (Yoga, Tai Chi)
   • Attend a yoga or Tai Chi class weekly or find suitable instructional videos on YouTube to help relax your body and focus your mind!
   • Yoga combines body postures, breathing exercises, and meditation, promoting physical and mental relaxation and harmony. Tai Chi emphasizes balance, softness, and focus through slow, flowing movements, helping relieve stress.
3. Mindful Eating
   • When eating, choose a specific food and focus on its color, aroma, texture, and taste. Chew slowly to fully experience each bite and concentrate on the sensations that the food brings.
   • Tip: Avoid distractions, such as looking at electronic devices.
4. Mindful Sound Observation
   • Whether on campus or in your dorm, practice mindful listening while walking or sitting, focusing on the source, tone, and duration of sounds, which helps you connect with your environment and your current state.
   • Tip: While walking, pay attention to the sounds of your footsteps and the sensations of your feet touching the ground, feeling the weight of each step and your body’s movement.
5. Mindful Journaling
   • When you experience strong emotions in daily life, observe your feelings without judgment, noting how emotions affect your physical sensations. Spend some time each day writing about your experiences, feelings, and thoughts. Keep it simple; there’s no need for excessive analysis—just jot down your immediate experiences to express yourself more easily.

Mindfulness can be incorporated into various aspects of our daily lives, improving our mental and physical health. Today, let’s try practicing mindfulness together and see how it can change your day!