Editor's note: Dana Santas, also known asmobility manufacturer” is a certified strength and conditioning specialist in professional sports, a mind-body coach, and author of the book Practical Solutions to Reduce Lower Back Pain.
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In the midst of holiday preparations and the festivities that follow, it's easy to get caught up in checking off boxes on your to-do list. One of the best gifts you can give your family and friends is to remember to slow down and share your caring presence.
Foster better relationships by making your loved ones feel seen, heard, and valued by not just giving material things, but showing up in a thoughtful way. can do.
As an example, consider the popular characters on Apple TV+. ted lasso, approaches every interaction with focused curiosity about the people in front of him. Even if you've never seen the show, you've probably met warm-hearted people in your own life who have that singular ability to make you feel illuminated. Their presence and the moments you share with them feel like a gift.
Of course, not everyone has the personality or desire to be Ted Lasso at their next holiday party or family gathering. In fact, for most people, being present and caring is easier said than done.
Countless distractions and increased anxiety level At first glance, it seems normal to feel disconnected and isolated because we are tied to so many aspects of our current culture.and your Thoughts are always coming and going Between past experiences and worries about the future, we miss opportunities for rich, moment-to-moment experiences and meaningful connections.
Thankfully, according to Dr. Nathan BrownThe ability to pay attention is like a muscle, and it's a muscle we all have, says Dr. Schneider, a clinical psychologist in Bellingham, Wash., who has specialized in brain function and concentration issues for nearly 40 years. “In our culture we don't have many opportunities to exercise that muscle, but with practice you can,” he said.
Read this article to learn research-based strategies you can implement to improve your attention 'muscle' so you can appreciate each moment of the festive season on a deeper level.
To gain a basic understanding of your current ability to pay attention to the present moment, Mindful Attention Scale. Widely used by mental health professionals, it was It was developed by clinical psychologist Richard Ryan and quantitative psychologist Kirk Brown. Ryan is Professor Emeritus of Psychology. Brown is a professor at the University of Rochester and a faculty member in the Carnegie Mellon University Department of Psychology.
The evaluation is a simple 15-item questionnaire. Each question is rated from 1 to 6 and measures the frequency of attention and awareness related to participating in an event or experience. Higher scores indicate better attentiveness, and lower scores indicate more room for improvement.
After you work on increasing your attentiveness with the strategies below, you can redo the survey to see how your efforts are reflected in your score.
When using any exercises to strengthen your attention, a key tool is reorientation, Brown said. “When you try to concentrate, you get distracted, and that’s okay,” he said. “Your mind can wander his 50 times, but as long as you redirect it 51 times, you'll come back from the experience with slightly stronger muscles.”
Try these four ways to increase your alertness.
Research has shown that practicing mindfulness meditation has many benefits. Improved attentiveness. Even if you don't know how to meditate or think you don't have the time, a short, consistent practice can help.
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A study found that 10 minutes of focused meditation a day for eight weeks significantly improved attention span.
One February 2020 Survey Participants who had never meditated before performed just 10 minutes of intensive meditation a day for eight weeks and found significant improvements in their attentional abilities and electroencephalograms (EEGs), which measure electrical activity in the brain. showed corresponding brain changes.
Because your breathing is always happening in real time, it serves as the perfect anchor to the present moment. As a mind-body coach, I constantly use breathing techniques to help my clients reconnect with the here and now.There are many effective and profound things. Breathing techniques that can be usedHowever, you can easily begin by simply following the flow of your breath as it moves in and out of your body.
tune into your body
mind-body modality yoga Tai Chi allows you to practice focusing your attention on the purposeful movements of your body and the associated sensations. Another very easy technique to use is progressive muscle relaxationfocus your attention on one area of your body at a time, contracting and relaxing your muscles.
The seemingly mundane moments of daily life provide many opportunities to practice presence. Try focusing on everything you can sense and observe about your current situation, such as when you're taking a shower, folding laundry, or sitting in your car. What do you see, feel, hear, smell, and taste in that moment?
Brown said practicing presence can be more difficult at holiday parties and family gatherings because the unstructured nature of those situations can cause anxiety. You may worry that conversations with relatives you rarely see will turn political or negative. Brown advised approaching these experiences with a simple strategy. It's about asking others questions about themselves.
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By giving your loved one your full attention, you will appreciate the time you spend together on a deeper level.
“Approach the conversation like an anthropologist…see what you can actually learn about people that are interesting to you,” he said. “This gives you confidence that you're in control of the conversation and creates a calming structure.”
To foster deeper connections, Brown uses motivational interviewing techniques that focus on asking “why” and “how” questions that explore the motivations behind the other person's actions and interests. I suggested something. For example, you can ask why they chose a particular profession, place of residence, or hobby. “This style of questioning allows you to dig a little bit below the surface,” he said.
Also, when interacting with others, keep your phone out of sight to avoid dividing your attention and sending a message to those around you that you are not fully focused. It was also recommended that
As Brown said, your mind can wander sometimes. Treat yourself with kindness as you strive to redirect and restore your connection to the present, and even regain calm. Practicing presence is not only a gift to those around you; improve one's own mental healthresearch shows.
In situations where you find it difficult to concentrate or manage your anxiety, actively step aside and take a moment to rest. breathing break. During the holidays, give yourself the opportunity to savor all the experiences of the season. Use your attentiveness skills to sample seasonal treats, carefully adjusting the taste, aroma, and texture. Listen closely to holiday music, paying attention to each word, instrument, and note.
The level of attention you put into your life each moment creates your experience and perspective. By truly being present, we can fully realize that our attentiveness in the moment is the greatest gift we can give ourselves and others.
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