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Mindfulness, the practice of being present and fully engaged in the moment, has gained quite a popularity in recent years.
It is the art of paying attention to the sensations and emotions that arise, without judgment or opinions.
While it may seem a simple concept, it can be challenging to master.
Here is a guide on how to observe thoughts and feelings without judgment, that will help you delve deep into the practice of mindfulness.
Recognize the thoughts and emotions: Mindfulness starts with awareness of your thoughts and emotions.
When you recognize the presence of a thought or emotion, don’t fight it or try to push it away.
Observe it, recognize it as it is, and breathe.
Take deep breaths, focusing on the air entering and leaving your body.
Feel the ground beneath your feet and be present in the moment.
Acknowledge without judgment: Mindfulness is all about acknowledging your thoughts and emotions, without casting any judgement or criticism.
Accept your thoughts as they are, and don’t try to force them to be different.
Accept your emotions, feel them and let them go.
Don’t hold onto them as they will eventually pass.
Cultivate compassion: Cultivate compassion towards yourself, accepting the emotions and thoughts that arise, whether positive or negative.
Only by acknowledging your thoughts and emotions can you understand them better.
Don’t treat them as good or bad, accept them as they are, and work through them at your own pace.
Be Mindful of bodily sensations: Another important aspect of mindfulness is to observe your physical sensations.
Whenever you are experiencing emotions, it normally manifests itself in your body through physical sensations.
So, observe your breathing, body posture, tensions, or pains, without trying to change them.
Paying attention to these sensations helps to redirect attention away from your thoughts, creating a calming effect.
Practice daily: The final step is to create a daily mindful practice.
Start with small steps such as a few minutes of deep breathing, and gradually increase it and incorporate it in your daily routine.
Your mindful practice can be anything that helps you to observe thoughts and emotions, whether it be meditation, mindful breathing, or yoga.
Mindfulness is a powerful tool that can help us observe our thoughts and emotions, while experiencing them as they are, without judgment or critical analysis.
This practice can be challenging at first, but it can be developed by focusing on our bodily sensations, cultivating self-compassion, and practicing daily.
With time, you’ll start to notice the benefits of being fully present in the moment, leading you to lead a more fulfilling life.
Start small and be patient with the process; ultimately, the key to observe thoughts and feelings without judgment is just to be present and aware of yourself and your emotions.