A person is said to have consciousness if he is able to be aware of his surroundings, his actions, and his emotions. Having awareness is not just being alert, but being able to pay attention to the environment well. You can practice mindfulness that will have a positive effect on your personal and professional life by taking the following steps.
Step
Method 1 of 4: Teaching Self Awareness
Step 1. Train your mind
Mindfulness is the habit of paying conscious attention to the things that are going on around you. Awareness can be built through practice. There are several ways to train the mind to raise awareness every day.
Think about all the things you do everyday, for example eating, breathing, moving, talking. These are just a few examples. Imagine what you would know if you began to pay close attention to every little aspect of everyday life. This is the first step to raising awareness
Step 2. Get used to doing routine activities with full awareness
For example, watch every step you take when you prepare a cup of coffee in the morning. After that, observe the reaction you experience through your five senses when you drink coffee. Start noticing new things in your daily routine.
Begin to realize how you feel when you shower in the morning. Observe every sensory sensation you experience. Does warm water feel good? Do you like the smell of bath soap? Pay attention to the sensations that arise in every aspect of your daily routine
Step 3. Do a short training session
Your mind will work better during short activities, so practice in short sessions. Based on research, it can be more beneficial to divide exercises that require long concentration into several short sessions. Your awareness will increase even more if you practice in short sessions.
For example, focus your thoughts when choosing work clothes, but let your mind wander as long as you're wearing clothes
Method 2 of 4: Learn to Do Activities Consciously
Step 1. Do meditation
Meditation is very beneficial for the brain. Meditation practice can help you build awareness without much effort because this habit will be programmed in your brain. Find information and meditation training methods that are right for you.
- Meditation will be very beneficial if you train your mind intensively so that you can apply it in your daily life. Look for a meditation book or guide to guide you through various meditation techniques. In addition, take a meditation course that is held professionally.
- Find a quiet and quiet place to meditate. Sit comfortably with your eyes closed. Choose a mantra to focus your attention. Mantra is a word or sound that is said repeatedly while speaking or in the heart, for example "om" or "love".
Step 2. Improve your relationship with your partner
The love affair between you and your partner will affect all aspects of your life. Research shows that couples who are in a mindful relationship tend to be happier and physically healthier. Invite your partner to join so he can raise awareness too.
Do meditation with your partner. The two of you will get closer by practicing mindfulness together at the same place and time. In addition, you can increase awareness by practicing communication skills with your partner. Learn to really listen to each other
Step 3. Listen with all your heart
One way to build awareness is to listen carefully to what other people have to say. Often, when you are chatting with someone, you are busy talking to yourself. Perhaps you are judging what he is saying or you are thinking about something else. Having awareness means paying close attention to the words of someone who is speaking.
If possible, have important face-to-face conversations while maintaining eye contact. This will build rapport with the person speaking and help you understand what they are saying
Step 4. Monitor your health
Being aware of physical health is an important aspect of building awareness. Pay attention to your physical condition, energy level, hunger, aches and pains in your body. Paying attention to the signals your body gives you is very beneficial for the well-being of your life.
Build awareness by choosing food menus consciously. Don't choose food based solely on likes or dislikes, but also consider its nutrition. Also, be aware of what you are doing while eating and observe the sensory sensations (sight, smell, taste) that arise in response to different foods
Method 3 of 4: Practice Building Awareness
Step 1. Be aware of your feelings
Working mindfully is a personal quality that needs to be developed. Apart from making you more productive at work, increasing mindfulness is a way to reduce stress. For that, make it a habit to recognize emotions and record what you feel during work.
Get used to taking care of yourself. Maybe you've been under stress all day without even realizing it. Calm down and watch for signs of tension. If your heart rate is accelerating or your shoulders are tense, take a break from the stressful situation to calm yourself down
Step 2. Focus on the breath
Being aware of the breath is a very important aspect of building awareness. Breathing deeply and calmly can help you focus and lower high blood pressure. Before joining an important meeting, make it a habit to take a few deep breaths until you feel more prepared.
Take two or three minutes each day to practice breathing techniques. Exercise can be done while sitting at work. Set aside three minutes each day at work to fully concentrate on your breath
Step 3. Take a break
Research shows that people who take regular breaks tend to be more productive at work. The brain also needs rest. One way to build awareness is to be aware of when you need to let your mind settle down again.
Ideally, take ten minutes of rest every hour or take short 30-second breaks several times. While resting, let your mind calm down while daydreaming
Step 4. Use visualization
Visualization techniques are a way to relieve stress and help you become a better person. Imagine that you are doing a fun activity, such as giving a successful presentation or cooking a delicious meal for dinner with the family. Whatever you're imagining, make sure you're experiencing the best.
Step 5. Use the right words
Pay attention to your words and body language. Try to show that you exist and feel connected to your coworkers, friends, and family members. This will make you a good communicator and able to raise awareness.
- Pay attention to the words you use in conversation at work. When you say the word “overwhelmed”, you are telling yourself and your coworkers that you are in a negative situation. Try to be aware of the situation you are in and use positive words. Instead, say that your schedule is "very busy."
- Breathing is an important aspect of body language. Short breaths send a signal to your body and others that you are feeling stressed. This is not the way to give a positive image to coworkers.
Method 4 of 4: Understanding the Meaning of Consciousness
Step 1. Learn the meaning of consciousness
Read a book or article on the topic of mindfulness. Look for information from various sources because consciousness has not been defined with certainty. Remember that awareness is the ability to be aware, but without judging. Understanding the concept of mindfulness can help you apply it in depth.
Step 2. Know the benefits of having awareness
Practicing mindfulness has positive effects on your mind and body, such as improving your memory and reducing symptoms of depression. Research shows that people who are alert have lower blood pressure and are less anxious.
Step 3. Change your habits
In order to increase awareness, you need to make changes in your daily life by forming new habits that need to be practiced. Keep in mind that forming a new habit takes at least two months, so you'll need to be patient.
- Include walking in your daily routine. Doing activities outside the home is a good time to practice building awareness. Turn off and keep your device on when you walk every day.
- Make rest a part of your daily schedule. Even if you're not working, you need to rest several times a day. Do nothing for a few minutes and let your mind wander.
Step 4. Identify the progress you have made
Say positive words to yourself. If negative thoughts arise, admit them and let them pass. Focus on saying positive things in the inner dialogue. Find the good side of every situation.
Acknowledge your feelings if your progress is disappointing. Change your attitude consciously by congratulating yourself on your progress
Tips
- Be patient because building awareness takes time and practice.
- Do various ways of raising awareness and find the one that works best for you.
