About Mindfulness

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The ability to be present in the present moment is fundamental and innate in all people. In recent decades, research has shown that practicing mindfulness has a number of positive effects on how we feel and function. 

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• Improved ability to concentrate, decision-making and working memory.

• Improved ability to regulate emotions, reduced stress and anxiety and improved sleep. 

• Increased impulse control, improved social interaction and more conscious choices.

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In line with the progress in research, mindfulness training has become widespread within, above all, healthcare, but also leadership, school and sports. A common definition of mindfulness is "Being mindful with intention, in the moment, and without judgment". The definition comes from Jon Kabat Zinn, who began researching mindfulness at the University of Massachusetts Medical School already in the late 1970s. Consciously present, we can therefore be and train in all everyday situations and moments in life. We can also train it through special exercises. Research shows good results already with about 10 minutes of regular training per day.

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Examples of exercises

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Self-compassion

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In this exercise you will practice compassion. Feeling compassion means that we can empathize with how someone is feeling and wish that person to be well. We can feel compassion directed at others and directed at ourselves. When we take care of ourselves, we feel better. We feel safer, calmer and more present. We dare to try new things and don't judge ourselves if we don't succeed. When we relate to ourselves that way, it is also easier to let go of what has been and become more present and effective in what is happening right now again. When we ourselves feel good and are kind to ourselves, it is also easier to be attentive, compassionate and kind to others.

 

If you experience thoughts and feelings that become overwhelming for you, try bringing your attention to your breathing or to your hands for a moment, or look at something in the room. If your feelings balance out, see if you can resume the practice again. Otherwise, take a break and do what you need to do to find your balance again.

 

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Practice in everyday life after the exercise - If in the moment you find yourself being hard on yourself, blaming yourself or pushing yourself beyond your limits. Notice that it's about to happen or that it has happened without judging yourself, put a hand to your chest if you want and remind yourself that you're okay the way you are even when things don't go your way. Remind yourself that you can be your own good friend by wishing yourself to be safe and harmonious, to be healthy and feel good, to be kind to yourself and take good care of you._22200000-0000-0000- 0000-000000000222_

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The breathing anchor

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Through this exercise, you will train your ability to be present and anchored in the present moment with the help of your breathing. Among other things, this helps you reduce stress and anxiety. The exercise makes you more present in the here and now while also improving your ability to concentrate. You do this by training your "attention muscle", i.e. your ability to note where your attention is, direct it where you want it, keep it there and bring it back again when you lose it.

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If you experience thoughts and feelings that become overwhelming for you, try bringing your attention to your breathing or to your hands for a moment, or look at something in the room. If your feelings balance out, see if you can resume the practice again. Otherwise, take a break and do what you need to do to find your balance again.

 

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Practice in everyday life after the exercise - You can also use your "breathing anchor" almost anywhere and anytime when you want to be more present in the present.

 

If you want, you can also try combining the breathing anchor with something called SOAS. This means that you can try to create a space for yourself to be able to make a more conscious choice in an important situation instead of just reacting automatically.

 

• Sopen up and connect with your breath, your breathing anchor and follow a couple of breaths.

• Observe your thoughts, feelings and body sensations right now.

• Aaccept that this is how it is right now, because reality is what it is.

• Sbe proactive by doing what you judge to be most appropriate in the situation or Let go if you see that you can let it be as it is for a while.

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SOAS helps us switch on the part of the brain that allows us to reflect and consciously respond to what is happening, that is, the Prefrontal Cortex, instead of reacting automatically and unconsciously from the Amygdala, what is sometimes called the reptilian brain.   

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Mindfulness in the workplace

Today, a number of organizations offer mindfulness training as an integral part of their leadership training and wellness work. At Videcio, we are certified instructors with extensive experience of our own practice and of training in conscious presence in leadership. We offer inspirational lectures as well as shorter and longer training programs specifically adapted for workplaces.

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More exercises and more information

There are a number of apps that can be helpful when practicing mindfulness. For example, Mindfulness Center offers several exercises in the free programPower break.

If you want, you can also search the apps "Calm" and "Headspace" in the App Store or Google Play.

The care guide 1177 hasinformation about mindfulness.

SVT has had several reports aboutmindfulness training at school.

 

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