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36 WWW.UNWLA.ORG “НАШЕ ЖИТТЯ”, ГРУДЕНЬ 2017 Embrace the Day With Mindfulness by Ihor Magun, M.D., F.A.C.P. It is always challenging to write an article for December . The objective is to write something uplifting that provides enlightening medical information by weaving in a dose of subliminal holiday health advice. What better way to do this than by creating a deeper connection between body and soul with use of mindfulness? Let’s start the process with another question: What is the first thing you think about in the morning? Work? Chores? Money matters? So maybe it’s time to open the door to a different perspective on the morning and the day and the year to come. All of us spend a great deal of time ruminating on the past, concerned about the future , and fre- quently thinking and hoping things had been or will be diffe rent. What about the present? This question sounds almost too simple, but it opens the door to a whole new way of starting each day. M ost of us , in fact, get too caught up in what happened yesterday or what will happen tomorrow. This means not being in the present, not acknowledging and savoring current moments and/or feelings , and no t paying attention to the here and now. In the rush to accomplish our “to do list” or to reexamine yesterday’s (or last year’s) list, we lose our connection with the present moment. Mindfulness is the practice of purposely focusing y our attention on the present moment, being intensely aware of what you are feeling and sensing in the present without interpretation or judgment. Mindfulne ss works, in part, by helping individuals accept their experiences, including unpleasant emo- tions, rather than react to them with aversion and avoidance. Spending too much time problem solving, thinking negative thoughts ( or even random thoughts ) can be d raining and can lead to depression, stress and anxiety. By t ransforming y our thoughts to focus on appreciating what you currently own (and it sounds almost too simple) you learn to appreciate it! Another benefit is that i ncreasing your capacity for mindful ness contributes to a more satisf ying life. By focusing on the “now” you are less likely to get caught up in worries about the future and regrets about the past. Scientists have substantiated the benefits of these techniques to improve physical health as w ell as mental health (example — when we eat mindfully , we make better food decisions) . This mindful approach to life also helps reliev e stress and anxiety, improve sleep, reduce pain, lower blood pressure , and may even help with gastrointestinal issues. Ther e are many ways to practice mindfulness, but the goal is to deliber- ately and purposefully pay attention to thoughts and sensations without judgment. This is the ma in prin- ciple : focusing solely on the present moment and savoring it. Your approach can be sen sory or emotional. Applying a sensory approach means to pay attention to sights, sounds, smells, tastes and touch. Try eating an apple in a “mindful “ way. Concentrate on every crunchy bite. Enjoy the sensation and satis- faction of the taste and texture. A nother example would be to close your eyes and listen to sounds in your environment or to take a moment to touch something and really feel what you are touching. An emotional approach to practicing mindfulness means allowing e motions t o be present but with out judgment. Become aware of your negative thoughts and emotions and try seeing them for what they really are — just thoughts not facts. Flip your thinking to positive thoughts. For example instead of asking “ W hat if I make a mis- take ? ” ask “ W hat if I really impress them ? ” Notice how just reading the difference between these two ques- tion make you feel better ? The positive effects of mindfulness tend to be dose - related. The more you practice, the better you will become. Most experts recommend twenty minutes o f deliberate mindfulness per day , a time - frame that is reasonable and easy to accommodate . An example is to incorporate the technique during a daily walk. When we walk in familiar places, we tend to ignore the surroundings, the details and the subtle changes. Deliberate mindfulness simply means t ak ing a moment to reexamine your surroundings and fo- cus on looking at the familiar and seeing it anew. So when you bite into that delicious cookie you just baked (or purchased) , savor the flavor and the momen t. L ook at a snowflake and see it as a beautiful work of nature. Do not focus on the long line to the cashier. Enjoy the store holiday decor, admire the beauty and effo rt that was put in creating it. Engage with the world in your own personal way ; the more you tune in, the better you will feel. Above all, p ractice mindfulness! Savor every moment to the fullest and accept my s incerest wishes for good health and mind- ful appreciation of life and self in 2018 !
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