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7 Ways to Let Mindfulness Change Your View of the World

7 Ways to Let Mindfulness Change Your View of the World

As paradoxical as it sounds, mindfulness is a way to escape from your problems by addressing them. But contrary to what you might think, it doesn’t just happen in a quiet room. You can be mindful in any situation. Like a jedi, it helps to train yourself. Begin practicing in a meditative setting with no distractions. Then, take your practice into the world.

Immersive activities are a perfect opportunity to practice mindfulness. An immersive activity is one in which you concentrate on process. You’re putting one foot in front of the other. While you’re doing this, any type of thought might come knocking at your door, unbidden.

Don’t judge your thoughts. Thoughts, when they surface from the subconscious to the conscious mind, are equivalent to things that appear in the field of vision. This rock has its particular texture, its color, and its shape (even its taste!). That thought has its particular context, its substance, its subject, and its associations. A thought is not good or bad unless you judge it. If you judge a thought, hang on to it, and brood over it, that’s when it affects you negatively.

Try these activities and practice monitoring your breathing. Practice being mindful of your thoughts and setting.

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1. Write a poem.

writing

    Poetry facilitates mindfulness because it’s the act of recording your thoughts. In this case, the thoughts you write down can center on your surroundings — but they don’t have to. They can be thoughts about your thoughts. This act of poetry is an exercise of mindfulness, translated onto the page. Just as you don’t judge your thoughts, don’t judge what you’re writing. The more mindful you are of your body and surroundings, the more thoughts pop up. This is the wellspring of creativity.

    Having trouble getting started? There are poetry writing exercises that can help.

    2. Take a walking tour.

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    Venice_002

      Vacations can be full of frenzied efforts to do as much as possible. But on your next vacation, consider taking a walking tour. The slow pace will help you immerse yourself in the movements of your body and your surroundings. There are some excellent cities for a walking tour, such as Venice, which is primarily vehicle-free. Copenhagen, Seattle, Paris, and Florence are also well-suited for walking tours. New surroundings are excellent for mindfulness, because they don’t present old associations.

      3. Ride a horse.

      horseback

        There’s a reason why equine-assisted therapy helps people who suffer from PTSD, as well as drug and alcohol dependency. Interacting with a horse helps lower blood pressure and stress levels. It helps people cope with anxiety and anger. PTSD (Post Traumatic Stress Disorder) victims, in particular, can’t help but return to thoughts associated with trauma. Riding a horse helps them focus on the present. Take a horseback ride and pay attention to the feel of the animal, its muscular movement, and its breathing. Study the trail as it passes. Note your posture and how you hold the reins. This will improve your mindfulness.

        4. Adopt a dog.

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        Young_boy_petting_his_dog

          There’s been plenty of research on why pets make us happy. They make us more conscientious — more mindful — and more social. Specifically, petting a dog causes your brain to release the neurotransmitters dopamine and oxytocin, as well as the hormone prolactin. Dopamine and oxytocin are both associated with rewards and pleasure. In one study, adopting a dog helped bring down blood pressure levels in hypertensive New York City stockbrokers. The very act of petting a dog requires you to be mindful of the animal. Taking a dog for a walk will help you focus on the world as a dog sees it — and we all know dogs are some of the most mindful, aware animals in the world.

          5. Watch birds.

          birding

            Birdwatching (or “birding,” as some like to call it) is a fantastic way to immerse yourself in the environment. You’ll concentrate directly on the plumage and movements, as well as the space where birds come and go — just like thoughts. In a way, birding is mindfulness incarnate. The Audubon Society has some tips on how to begin birding. It helps to consult a field guide to learn about the birds and where they live. Make sure you have binoculars. And most importantly, just go do it. I recommend simply immersing yourself in an area where you know there are plenty of birds.

            6. Take a hike.

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            hikingrocks

              This is the classic activity for mindfulness. Walking in the woods is great for your health. It promotes awareness of your surroundings and relieves stress. Like horseback riding, hiking is a form of therapy for PTSD. Take your time while hiking, observe the trees, undergrowth, and wildlife carefully. If your thoughts start to stray, let them. But let the woods bring your thoughts back to where you are.

              7. Plant a garden.

              16338-a-woman-enjoying-gardening-outdoors-pv

                If you’d like to know how to plant a vegetable garden, it’s key to find a good location that will get plenty of sun and has the right soil. Uproot weeds, and turn the soil about a foot deep. Make sure it’s fertilized. Plan where you want to put your plants. The point is this: all of these activities are helping you concentrate on the space. You’re focused on the process, and the practice of mindfulness encourages you to focus on that process. After all, if you focus on the results — the hypothetical future — you’re not there with the garden, growing with it.

                Featured photo credit: Pexels via pexels.com

                More by this author

                Dan Matthews, CPRP

                A Certified Psychosocial Rehabilitation Practitioner with an extensive background working with clients on community-based rehabilitation.

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                Last Updated on January 11, 2021

                11 Hidden Benefits of Using Oil Diffusers

                11 Hidden Benefits of Using Oil Diffusers

                Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

                Read on for 11 hidden benefits of using oil diffusers.

                1. Safe Scents That Make Sense

                Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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                2. Stress Relief

                Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

                3. Improved Sleep

                Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

                4. Appetite Control

                Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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                5. Bacteria and Mold Killing

                When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

                6. Decongestion and Mucus Control

                Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

                7. Mosquito Repellant

                Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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                8. Pain Relief

                While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

                9. The New Anti-Viral

                Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

                10. Improved Cognitive Function

                Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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                11. Money Saving

                With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

                Featured photo credit: Jopeel Quimpo via unsplash.com

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