Mind-Full or Mindful

Findings from a survey conducted by the National University of Singapore in 2022 show that Singaporeans have become less happy, enjoy life less and have felt a decreased sense of achievement over the last 5 years.

In a fast-paced society, we are constantly adding things to our to-do lists and thinking about what comes next. In a pursuit of betterment, we sometimes end up being consumed by stress leading to reduced productivity, unhappiness and a state of constant mind-full.

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What is…

Mind-Full

• Worried about the future
• Dwelling on the past
• Overwhelmed by distractions

Being Mindful

• Focused on right now
• Appreciating each experience
• Aware of own thoughts and feelings
• Better observation on surroundings

Benefits of mindfulness practice

Reduce stress and boost general well-being

Mindfulness can lead to less intense stress responses. This brings numerous health benefits such as lowering your blood pressure and strengthening your immune system.

Reduce emotional reactivity

As we take time to be more mindful about our emotions, we learn to pause before responding to triggers. Taking a moment to pause and reflect before choosing the best response can help reduce impulsive reactions.

Deepen sense of empathy

When we are more attuned to our thoughts and feelings, we demonstrate deeper empathy towards ourselves and others. This allows us to be more compassionate towards people around us.

How?

1-minute mindfulness practice

Pause and spend time during the day asking “Am I mindful or mind-full now?” Follow up and ask yourself “How can I support myself at this moment to be more mindful?”

Deep listening exercise

Listen to close sounds, like your own breath. Then listen for sounds that are further away (music in the room, people talking). Close your eyes and listen to these sounds again for about 1 – 2 minutes.

Keeping a gratitude journal

There are many things in our lives that we might be grateful for. Taking the effort to think back about the day or week and list down 5 things you are thankful for. This helps to bring attention to the blessings in our lives and keep perspective balanced during difficult times.

This article was first published in The New Age Parents’ Mindful Parent Publication.

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