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Created with Fabric.js 1.4.5 ..FIRST OF ALL MINDFULNESS IS A LIFESTYLE WHEN OUR MIND WANDERS IN THE FUTURE, OFTEN FEELINGS OF SADNESS AND ANXIETY ARISE WHEN OUR MIND WANDERS IN THE FUTURE, OFTEN FEELINGS OF SADNESS AND ANXIETY ARISE - BETTER ANXIETY MANAGEMENT- REDUCES NEGATIVE THOUGHTS AND RUMINATION - STRESS REDUCTION- BOOSTS WORKING MEMORY AND ATTENTION- LESS EMOTIONAL REACTIVITY- IMPROVES THE IMMUNE SYSTEM- RELATIONSHIP SATISFACTION- IMPROVES WELL BEING PEOPLE OFTEN SPEND MOST OF THEIR TIME THINKING ABOUT THE PAST AND THE FUTURE THEY ARE CONSCIOUS OF WHAT THEY PUT IN THEIR MOUTHS 6 7 THEY PLAY FROM INFANCY TO OLD AGE MINDFUL PEOPLE DON'T TRY TO AVOID BAD EMOTIONSOR NEGATIVE THOUGHTS. RATHER, THEY ACCEPT THATBOTH POSITIVE AND NEGATIVE EMOTIONS, NICE AND BAD THOUGHTS, CAN COME AND GO LIKE SEA WAVES. THEY FEEL THEIR FEELINGS THEY REMEMBER NOT TO TAKE THEMSELVES TOO SERIOUSLY 10 LIVING IN A MINDFUL WAY MEANS TO AVOID BEING OVERWHELMED BY EMOTIONAL FLOW, MAINTAINING HUMOUR ABOUT DAILY PROBLEMS THEY WALK THROUGH GREEN SPACES WALKING THROUGH GREEN SPACES MAY PUT OUR BRAIN INTO A “MEDITATIVE STATE”, MEANING THAT ATTENTION AND REFLECTION ARE TIED THEY TURN DAILY TASKS INTO MINDFUL MOMENTS THEY BREATHE THEY DO ONE THING AT TIME THEY CHOOSE WHEN TO AVOIDCHECKING THEIR PHONE 1 2 3 5 THIS MEANS CONSCIOUSLY DECIDING WHEN NOT TO USE IT IN PARTICULAR SITUATIONS, FOR EXAMPLE WITH LOVED ONES, AND TO AVOID BEGINNING AND ENDING EACH DAY BY CHECKING E-MAILS MANY PEOPLE SPEND THEIR DAYS WITH A SPLIT ATTENTION AND CONSTANTLY MULTITASKING; THIS BEHAVIOUR KEEPS PEOPLE AWAY FROM THE PRESENT “BRING YOUR ATTENTION TO YOUR BREATH, YOU DON’T THINK OF THE PAST ANYMORE, YOU DON’T THINK OF THE FUTURE. YOU DON’T HAVE TO MAKE ANY EFFORT TO STOP YOUR THINKING, YOUR THOUGHTS WILL SUBSIDE" (Thich Nhat Hahn, Meditation Master) PAST FUTURE PRESENT WHEN OUR MIND WANDERS IN THE PAST, IT STOPS ON BAD FEELINGS, ANGER AND REGRETS 10 THINGS THAT MINDFUL PEOPLE DO DIFFERENTLY EVERY DAY MINDFULNESS NOWADAYS DIFFERENT PSYCHOTHERAPEUTIC APPROACHES INCLUDE MINDFULNESS TECHNIQUES life THEY DO THEIR DAILY TASKS WHILE THEIR MIND IS WANDERING WHEREVER YOU CAN BE MINDFUL WITHOUT MEDITATING, BUT RESEARCHES TELL US THAT MEDITATION IS THE MOST EFFECTIVE WAY TO BECOME MORE MINDFUL MINDFUL EATING IS FULLY FOCUSED ON THE ACT OF EATING, PAYING ATTENTION TO THE TASTESAND SENSATIONS, RATHER THAN FEEDING CARELESSLYWHILE WE ARE INVOLVED IN OTHER ACTIVITIES THEY MEDITATE 9 www.psicologo-milano.it Parliamo di Psicologia @psicologomilano MINDFULNESS CAN BE PRACTICED EVERYDAY, SIMPLY BY PAYING FULL ATTENTION TO DAILY TASKS: FOR EXAMPLE DRINKING A CUP OF TEA OR TAKING A SHOWER IN ITS MODERN MEANING, MINDFULNESS IS INSPIRED BY A CONCEPT PRESENT IN THE BUDDHIST TRADITION The author declares that the images shown in this infographic are already published on the internet. If these images are protected by copyright, warn the author who will immediately provide for their removal SINKING INTO A GAME LETS US GRASP THE PRESENT MOMENT, THE ONLY “PLACE” WHERE WE CAN FIND HAPPINESS “YOU CAN’T STOP THE WAVES, BUT YOU CAN LEARN TO SURF..” (Jon Kabat-Zinn) 8 4 MINDFULNESS IS TO LIVE THE PRESENT MOMENT WITH AWARENESS INDEED... HOWEVER RECENT STUDIES SHOW THAT THE WANDERING OF THE MIND IS RELATED TO UNHAPPINESS, “A WANDERING MIND IS AN UNHAPPY MIND” ..IT MEANS TO CHOOSE TO DIRECT ALL OUR ATTENTION TO WHAT IS HAPPENING IN THE HERE AND NOW, WITH A CURIOUS, OPEN AND NON-JUDGING SPIRIT (Killingsworth & Gilbert, 2010) SOME BENEFITS OF LIVING IN A MINDFUL WAY SOME BENEFITS OF LIVING IN A MINDFUL WAY
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