“Often at times, I would find myself feeling overwhelmed, consumed by the stress of my entire day before it even began”, Sadia recalls sitting on a mustard couch in her home in Karachi.
Sadia is a mother of two who spends her mornings planning her day and getting her children ready for school before she heads out for work herself.
“I knew something was amiss, and that I could not continue to feel this way as these thoughts were clouding my judgment”, she says as she sips her coffee.
When we think about bringing changes to our lifestyle, we often focus on our body and spend hours at the gym, indulge in morning runs, and alter our diets. But more often than not, we miss the most important aspect of our well-being, and that is the stillness of the mind.
Studies suggest that practicing mindfulness and meditation helps people manage stress, cope with serious illnesses and reduce anxiety and depression. Many people who practice mindfulness report an increased ability to disconnect from stressful events, have heightened emotions of feeling calm, and experience greater and improved self-esteem.
Mindfulness vs Meditation
While mindfulness requires us to be aware of what is around us and how our bodies feel, meditation is a practice that reels our thoughts to calm the mind. It consists of taking out a few minutes to just set aside whatever we are doing and sit in stillness or with our thoughts to observe them.
“The practice of meditation and mindfulness changed everything for me. Awaking in the early hours of the day to find some quiet time to myself and observe every thought has been a life-changing experience” Sadia tells WTA.
“But throughout the day, whenever I feel anxious, I just set aside whatever I am doing and focus on my breathing to feel a sense of calmness,” she says.
Regular meditation or mindfulness practice can significantly enhance our focus and mental clarity. By training your mind to be fully present at the moment, you develop the ability to concentrate better.
While meditation helps us focus on stillness, mindfulness in our daily activities including a physical workout has proven to have profound effects.
“Mindfulness enhances the effectiveness of a workout routine by bringing a deeper level of awareness and focus to the present moment,” explains Hira Shah, a personal trainer and yoga instructor.
“When you practice mindfulness during exercise, you cultivate a stronger mind-body connection and improve your form, coordination, and efficiency. Incorporating these practices offers several benefits, such as reducing stress and anxiety and increasing mental resilience,” she says.
Some recommended mindfulness techniques for integrating into a workout routine include breath awareness, body scan meditation, and walking meditation. Breath awareness involves focusing on the breath during any exercise.
Body scan meditation can be done before or after workouts, where you observe sensations and areas of tension in your body. Walking meditation can be incorporated into walking or jogging, slowing down, and paying attention to sensations and surroundings.
This heightened focus helps optimize performance, allowing one to maximize the benefits of the fitness routine. Furthermore, by clearing the mind of distracting thoughts, it is easier to tap into a state of flow, where experiencing a heightened sense of engagement and productivity during exercise can be achieved.
Stress and anxiety are common in our demanding lives, and they can negatively impact both our physical and mental well-being. Integrating meditation helps us focus on our inner stillness and combat these challenges.
Meditation helps foster a positive mindset and self-compassion, reducing self-criticism and promoting self-care. By nurturing these qualities you become more aware of your interactions and thought process.
Digesting your food better
Mindful eating is another facet of good health and digestion. The moment you start thinking about food intentionally, your body starts to produce saliva and enzymes required to digest food properly.
“Mindful eating, i.e. hearty awareness of our meal initiates the body’s innate wisdom – physically sparking the body’s ability to digest food,” says Raisa Hasan, a nutritional therapist.
When you take time to taste your food properly rather than just gulping it down, your body has the time to produce exactly what it needs to digest that particular food.
Where to begin
Begin with shorter meditation sessions to make them more manageable and sustainable. Even five to ten minutes of sitting with your thoughts and quietly observing your inner chaos to calm it can make a significant difference. Gradually increase the duration as you become more comfortable and consistent.
Although designating a specific area a corner in your home or a spot in nature are ideal places, we may not always have the luxury to find time for this. So, taking out time during your routine, just at your desk to focus on a spot or close your eyes to sit in stillness is enough.
Consider integrating mindfulness with specific physical movements or exercises. For example, practicing yoga or tai chi can blend meditation and mindful movement. Pay attention to the sensations, breath, and alignment during each movement, creating a harmonious mind-body connection.
Breathing exercises are an effective way to anchor yourself in the present moment this also works during a fitness routine. If you're new to meditation or find it challenging to practice on your own, consider using guided meditation or mindfulness apps. These resources provide step-by-step instructions and can guide you through them.
Experiment with different techniques to find what resonates well with you. Be patient and non-judgmental, allowing your practice to develop over time,” says Hira Shah.