Turn off autopilot and consciously enjoy every moment
Mindfulness practice is of great help to our lives, whether it is emotions, relationships, mind or body.
Did you know that practicing mindfulness can help us relieve stress, balance the body’s hormone secretion, and suppress the stress hormone cortisol [1] . At the same time, it stimulates some feel-good chemicals. This has great benefits for improving mood, increasing concentration, and even regulating blood pressure and promoting digestion. In addition, it can also maintain thyroid health, improve sleep quality, increase energy, and enhance happiness.
Not only does mindfulness calm the "escape" feelings caused by chronic stress and high cortisol, it also allows blood and energy to return to the extremities, improving digestion and regulating blood pressure, among other body functions.
[4] (PNEIMED) training reduces salivary cortisol
Studies have shown that mindfulness can also reduce inflammation levels in the body, which is beneficial to overall health. Another study found that in a groundbreaking study conducted by Harvard University, spending just 15 minutes a day clearing your mind can actually affect the expression of more than 172 genes. This not only regulates inflammation, but also regulates circadian rhythms, energy metabolism, and blood pressure! [2]
If you want to practice mindfulness, there are many ways you can try it. For example, practice yoga, master breathing techniques, focus your thoughts, and relax yourself. Or try meditating, staying calm and bringing your attention back to your breath and body. Even Tai Chi is good, activating a state of heightened alertness in the body and brain, which is an important part of mindfulness. [3]
Don’t forget about breathing exercises and directing your attention to your breath. And mindful eating, sitting down and wholeheartedly enjoying every bite. Journaling is also a great way to reduce stress and anxiety while improving productivity, memory, coping skills and happiness.
Mindfulness can be practiced in many ways, starting with the little details of daily life. Whether you're brushing your teeth, eating breakfast, or even washing the dishes, you can further integrate into mindful living by focusing on the present moment. You can turn off your electronic devices and focus on your breathing, your body and your surroundings. Don't worry about the future, and know how to release distracting thoughts.
Summarize:
You can try to practice mindfulness from the following directions, and you may have unexpected gains:
- diet modification
- Stressful emotions
- Sports Training
- sleep quality
“Get into the moment and free yourself from autopilot .”
references :
[1] Effects of mindfulness meditation on serum cortisol of medical students
PMID: 23724462
[2] Molecules of Silence: Effects of Meditation on Gene Expression and Epigenetics
Published online 2020 Aug 11. doi: 10.3389/fpsyg.2020.01767
[3] Mind-body Genomics
Relaxation response immediately alters gene expression tied to inflammation, metabolism and insulin
By SUE McGREEVEY May 1, 2013 Harvard Medical School
[4] Psychoneuroendocrinoimmunology-based meditation (PNEIMED) training reduces salivary cortisol under basal and stressful conditions in healthy university students: Results of a randomized controlled study
AnnaGiulia Bottaccioli, Francesco Bottaccioli, Antonia Carosella, Vincenza Cofini, Paola Muzi, Mauro Bologna
