6 markers of mindfulness behavior and 9 tips to pump up this skill

psychologist, rector of the Institute of Value-Centered Psychology

The noisy world of today, filled with stress and tension, often deprives us of the ability to enjoy the moment and feel harmony within ourselves. However, there is a method to regain balance and the ability to appreciate every second of life. It is mindfulness. How do you know if you have it and what can you do to advance in its development?

What is mindfulness?

Awareness is the state of being fully present in the current moment, without preconceived assessments. It is the ability to notice one’s thoughts, emotions and physical sensations without giving them special importance, but simply observing them without the desire to change anything.

The concept itself comes from the Latin word “conscientia”, which consists of two parts: “con” (joint) and “scientia” (knowledge, understanding). It is about being aware of what is going on around you.

In English this word is translated as consciousness, the state of awareness, the ability to understand the world around us and our thoughts, emotions, feelings. Hence, the term “mindfulness” is a state of being fully present in the present moment without a judgmental attitude. In Old Russian, “consciousness” was defined as cognition, awareness, and feeling.

Both of these words are associated with the idea of understanding something. In the context of psychology, “awareness” focuses more narrowly on the state of being fully present in the here-and-now moment, while “consciousness” more broadly encompasses all aspects of a person’s mental activity.

Value-oriented psychology considers this quality as an important element in the process of personal development and improvement of the quality of life. It is based on the idea that understanding one’s values and expressing them helps one find meaning, direction, and satisfaction in one’s actions and relationships.

Rather than making decisions influenced by feelings or societal pressures, a person practicing mindfulness can better understand their needs and values. As a result, making better decisions.

Mindfulness also helps to resolve internal contradictions between different values and resolve differences in relationships with others. With this skill, a person becomes more open to understanding his own and others’ needs. He begins to seek cooperation and mutual understanding.

The person finds support within. He does not depend on external circumstances or the opinion of others. This is how self-confidence grows.

Signs of a realized person

1. A conscious person is fully immersed in the current activity, be it work, conversation or just relaxation. He is absent in the past or future and does not get lost in his thoughts for a long time.
2. A conscious person does not let emotions drive his behavior or influence his decisions. Instead, he finds a foothold in his deepest values. This gives the ability to act decisively, even in the face of serious resistance.
3. A conscious person is able to show genuine empathy for others, to listen without judgment, and to be open to new ideas.
4. A conscious person understands his values, beliefs and motivations. This helps him make better decisions and build a balanced life.

Benefits of mindfulness

This skill has many benefits for both the physical and mental health of a person. Conscious practices help to reduce the level of internal tension and stress. This has a positive effect on one’s overall well-being.

By developing mindfulness, a person becomes more attentive and focused, which increases the efficiency of his activities. Such people find joy in simple things and are better able to enjoy life regardless of external circumstances. Thanks to the ability to accept themselves and others, they create harmonious and deep relationships.

How to develop mindfulness?

There are many ways to develop mindfulness. Let’s break down the main ones.

1. Meditation. Regular practice helps train the mind to pay attention and be present. There are many such techniques, among which focusing on the breath and body scanning are particularly popular. For example, the latter involves smoothly accompanying attention to every part of one’s body, from the feet to the head. This makes it possible to feel fully present.
2. Yoga. It combines physical exercise and breathing. It promotes harmony between body and mind.
3. Nature walks. They help to disconnect from everyday worries and stimulate a sense of presence in the present moment.
4. Keeping a journal. Keeping track of your thoughts and emotions, helps you better understand yourself and your reactions to different situations.
5. Stopping and breathing. This practice is based on the simple idea of conscious pausing. It consists of stopping several times throughout the day to take a few deep breaths and exhales, letting go of accumulated tension.
6. Exploring sensory perceptions. This method has to do with becoming more aware of the world around you through sensations. For example, you can focus on the taste or texture of food as you eat or the sounds around you. This helps shift your attention from thoughts to external impressions.
7. Practice gratitude. Each day you can reflect on what you are grateful for. This allows you to focus on the positive aspects of life, improves your mood, and helps you see the beauty and deep meaning in simple moments.
8. Realizing your values in any endeavor. Before you begin to perform any action, you need to ask yourself: what are my values that I want to realize in the process of performing it?
9. Asking for advice. In case of difficult life situations, when it is difficult to make a decision, you can turn to the experience of wise people – those who have advanced in self-development and spiritual growth.

You can also discuss situations that concern you with colleagues, friends, associates – those whom you trust – in an unbiased manner. This allows you to find balanced solutions based on true values.

The modern rhythm of life often does not give us the opportunity to notice and enjoy moments of beauty. By developing mindfulness, we can find inner peace and harmony, become more open to new things, and live each day of our lives to the fullest.

Differences between a conscious and non-conscious person

Practicing mindfulness is an ongoing process that requires patience and perseverance. But it is worth it, because in this way we open the door to deep self-knowledge and amazing moments of joy in life. Conscious and unconscious people differ in their attitude to thoughts, emotions, actions and the world around them. Here are the main characteristics that help you understand the difference between the two.

1. A conscious person notices and understands what is going on around and within them without being distracted by the past or the future. An unconscious person, on the other hand, is consumed by his thoughts, worries about the future or distractions. This prevents him from fully living the current moment.
2. A conscious person knows how to recognize his emotions and accept them without resistance. He does not try to suppress negative feelings, but simply observes them without judgment. An unconscious person can be seized by his emotions and react to them impulsively without realizing what is causing them.
3. A conscious person makes decisions based on his values and clear ideas about possible consequences. He is able to evaluate the situation in a balanced way and make balanced decisions. An unconscious person may act under the influence of emotions, external circumstances or other people’s opinions.
4. A conscious person is inclined to introspection and development. He strives to understand himself, his strengths and weaknesses, works on personal growth. An unconscious person avoids introspection and facing recurring problems without understanding what causes them and without taking steps to improve the situation.
5. The conscious person builds more empathic and harmonious relationships with others. The unconscious person may have difficulty understanding their own and others’ emotions. This in turn leads to misunderstandings and conflicts.
6. A conscious person feels the will of life towards him and responds to this call with his actions. The unconscious one is guided by the meanings and values his mind throws at him.

It is important to note that mindfulness is not a permanent trait. It is a skill that can be developed and refined. A person usually moves from a conscious state to an unconscious state in different life situations. However, it is a valuable resource that helps one live a more fulfilling and satisfied life.