Mindfulness therapy has become quite common in recent years. It is actually a training ground on its own. It’s not an easy-to-learn therapy, but is a way of life. That’s why it takes such a wide range of training. You need to pass this way of life on your own life so that it can pass it on to other people.
Psychiatrists explained the 5 basic elements of mindfulness concept, and how you can implement it into your life.
Focusing on the present, not all elements of judgment, distancing, acceptance and experience are not all elements of awareness, but these 5 elements are methods used to facilitate understanding and agreement, the experts explained how each element is used in therapy, what it does, and how the ability to focus on the present can be used in psychotherapy.
5 elements of Mindfulness
1- Focus on now
Focusing is actually focusing on that moment rather than focusing attention on something. I mean, I’m distracted, my anxiety’s less, not washing dishes. Paying attention to the contagion if you are washing dishes or paying attention to tea if you are drinking tea. A receptive attention is to draw attention to the sensations that you feel where you are, not to create new sensations. Focusing on the present actually reduces the burden of the future and the past. So that’s one of the main reasons it’s good for mental problems.
For example, we see a lot of lack of focus in people who don’t enjoy anything, research shows. For example, when you’re sitting in the garden among the flowers, you can’t help but wonder what that means, or when you think about tomorrow, when you think about the past. Or if you watch a snowfall and say, “Oh, it is snowing, how am I going to go to work tomorrow?” then you can not enjoy the snowfall. But if you focus on that moment, if you focus on what you see and feel during the snowfall, then you start to enjoy that moment.
In addition, the reason to think about a thought constantly and repeatedly is to live in the past and the future. I mean, I wish I hadn’t done this, I wish it was like this, and those who think that’s what’s going on in that moment, they’re not very aware of what’s going on. Focusing on the present is an important factor in stopping ruminative thoughts. Focusing on the present is a point that will work with depression. Thoughts like will I get sick or die are thoughts for the future. I wish I hadn’t smoked and my lung wasn’t like this. However, there are many things to do at that time.
Impunity is also a very important factor for awareness. The source of pain is not the experiences themselves, but the relationship of retention, which is established by experiences and guided by judgments. Impunity is one of the most important elements of mindfulness therapy.
For example, depression is negative thoughts and non-functional attitudes towards itself. All this is the result of judgment. If we learn and teach the lack of judgment in mindfulness therapy, then the likelihood of developing depression begins to decrease in our patient.
Depression has a lot of guilt, lack of self-confidence, despair and pessimism. One of the factors that increases this is judgment. Why did I do this, I wish I hadn’t done that, the idea that this should actually be the case is the result of judgment and judgment. When the person learns of the lack of judgment, these feelings of guilt and lack of self-confidence, anxiety and anxiety also begin to decrease. Judgment increases anxiety, something bad happens, it can lead to the thought that I’m having a heart attack.
However, not every pain is a heart attack, it needs to be understood, for which the person must be judged. As long as he judges himself, his condition and his senses, he can get into a much more negative mood. So anxiety is not good or village, anxiety is a feeling, and if the person says they can live with anxiety, then they have gained the symptom of impulsiveness, which will greatly reduce the damage that anxiety does to them.
Distance distancing is also a very used element in mindfulness therapy. The main point here is mindfulness, which is mindfulness, not the content of thought, but with the thought itself. I mean, thought is thought. It does not investigate where this thought came from, how it came about, whether it came from childhood or whether it came from feelings and thoughts.
Therefore, we do not deal with the content of thought, but rather with the thought or emotion itself. This also provides distance from our own feelings and thoughts. You can think for hours about why I think that, and there’s no right answer. Or there are 100 answers, these 100 answers are also true, all of which can be wrong. In mindfulness therapy, we teach to distance between emotions and thoughts. Thus, one begins to learn that his feelings and thoughts are not his own.
Mindfulness does not change negative thoughts, but it makes the person more aware. Therefore, one realizes that he can change his mind. Our brain produces many emotions and thoughts a day. We’re not aware of most of this, but the more we realize, the worse we feel. We recognize with mindfulness that these thoughts are the production of our minds, and to be sure to deal with them and learn to live together.
It is necessary to understand that anxiety is not one’s own. So anxiety is not a part of me, it’s an element that stands next to me. If I’m an anxiety, it’s hard for me to do anything; But I can do something with my anxiety. So that’s what we call distance. To distinguish between me and my anxiety, to realize that we are not that feeling, leads to a decrease in the effects of anxiety in one’s life. When we get into the event/stress, we do not notice much of the event or stress, we are very stressed, but it is easier to deal with stress when we can look at it from the outside.
Acceptance is also an important element of awareness. I mean accepting things that we can’t change by accepting them. If there are things that can change, of course, it should be dealt with, but when you think about why it rains every day, you feel bad. But when you understand and accept that you can’t change it or focus on that moment, it doesn’t affect your life.
The transformative power of acceptance comes from experiencing, accepting and seeing life as it is. When we accept life, we have the chance to deal much more easily with the stresses that life gives us that we cannot change. People have this belief that if you don’t want to be a man, you know, If I feel pleasant, my pain will be lost.
That’s why people always try to feel good about themselves. They’ll wonder if I’m okay today or how much fun I am. However, mindfulness is the opposite from its point of view. If the person opens himself to pain, he begins to open up to pleasure. So if we accept our pain and our troubles, yes, I’m troubled today, if we say ok, then our enjoyment will be higher. Acceptance is a factor that changes the nature of a person’s mental state. If there’s a thought that I’m going to be okay, that I should be okay, then the pain will last a lot longer. Accepting it changes depression. Yes, if we say that I have made mistakes in the past, the rumination will stop, and the cessation of rumination is a factor that will lead to the cessation of depression. Even accepting alone reduces the emergence of depressive thoughts.
Anxiety avoidance behavior always leads to increased anxiety. This leads to anxiety becoming a disease, a disorder. Not escaping anxiety and accepting anxiety without judgment will reduce the power of anxiety and prevent it from becoming a disorder.
Experiencing it is linked to four other elements. Negative experience is not pushed and made an enemy, it is learning to live with that experience. Suppressing experience, escaping, pushing is hostility. If you have an enemy, there’s a war. Instead of making enemies, we can destroy and file the negative aspects that these experiences bring us by recognizing them, allowing them to be, and experiencing them directly. So let this be what we’re going through; When you want me to see it, watch it and experience it directly, we stop experiencing the negativity of the experience. We call it learning from experience or engaging with experience.
Many experiences teach us a lot, but the important thing is to be able to experience it, to be able to have a relationship with it. It’s a lot to buy people. Depression teaches you a lot, but if you’re open to learning from depression, you learn. But depression is terrible, if you say enemies, then you learn nothing from depression. This can lead to recurrence of depression. Experiencing is not escaping.
To experience is to face mental states. Another feature of the experience is to reduce cognitive reactivity, reducing automatic response and responsiveness. Getting angry and banging your hand against the wall is a cognitive reactivity. But if I’d experienced that anger and learned to stay with him, I wouldn’t have put my hand against the wall.
Another example is when you feel bad walking down the street and you say, “Oh, why did I feel bad?” However, if you experience that feeling in that moment and you don’t think about why I feel that way, that feeling will not go any further. To experience it requires all mindfulness skills such as judgment, distance, acceptance, focusing on the present.