Mindfulness is being aware of the present moment. It is open and keen to know what is happening inside and around us. The ability to stay focused while being aware of our deep innermost thoughts. This is a concept which has started alien in my life as we usually live on a double-edged sword nowadays. I have observed that when I am aware of my surroundings and thoughts, it is hard to stay mindful and focused. But, if I get too focused, I lose track of my surroundings. Being mindful makes us able to move past distractions. And stay focused while being aware of what is happening around us. Achieving this balance is crucial. I realized once I reach this state, I can carry on my daily activities while also being conscious of what is going inside me.
The Concept of Mindfulness
The exercise of mindfulness and self-appreciation has found a relationship after research. These concepts have a significant place in my life too. Self-appreciation is nothing but a general sense of worth. The reason for this association in my mind can be attributed to the fact that higher mindfulness makes a mediocre individual like me less engrossed in negative feelings and thoughts that represent low self-esteem. This has helped me cope with many of my shortcomings.
Mindfulness & Self-Appreciation
Studies and researchers say, there are constant attention and awareness of mind that engages us as an individual in a behavior that is in line with our needs and interest. This ensures that my mind is less likely to get surrounded by harsh and critical feelings. When exercising mindfulness, there is an increased awareness which pushes and encourages me to maintain attention in present experiences. This makes my mind less likely to experience negative beliefs or critical thoughts, further enhancing my self-esteem.
A recent study with a sample of 318 Indian undergraduate university students in the age range of 18–23 years showed some important links. The study completed self-report measures of mindfulness, self-esteem, affect and mental well-being of the students.
Correlation results indicated that mindfulness was associated with self-esteem, affect, and mental well-being. And Self-esteem was associated with effect and mental well-being. Analysis using Structural Equation Modeling (SEM) showed that self-esteem and self-appreciation mediated the relationship between mindfulness and positive affect and mental well-being.
I have recently gained interest in all kind of aspects dealing with low esteem and introspection of mind. Through my own experiences, I have realized that low self-esteem also can make an individual feel as if he is the only person who has problems. This makes us feel sorry for ourselves. This attitude has serious effects on relationships as well. Because it is believed that no one cares about me and all relations are pointless in nature. This is known as the ‘Blue Whale Challenge’, which feeds on these negative sentiments. The only way out is taking the time of a daily schedule for introspection, which will help in boosting self-confidence in oneself.
My Experiences with Mindfulness
Every person has his/her own experiences with mindfulness. For me, being mindful is to observe my moment-to-moment experiences — my thoughts, feelings and sensations. By practicing this way of life, I let my thoughts and emotions arrive and pass through my mind, but do not react or get carried away by them. It trains my mind to observe my body’s feelings and thoughts just as they appear, without getting involved or passing judgments. In a way, it helps me live my life to the fullest, even if many times, there are no self-esteem issues in my lives. This exercise of mindfulness increases compassion, acceptance, positive emotions, and general wellbeing in my body. And I feel the liveliness in my soul more often.
The most important lesson that I have learnt in my life through mindfulness is to appreciate myself. The practice has helped me to learn and appreciate 'what is', rather than getting anxious about the 'what will be'. It has helped me in holding attention to the present, helped me in putting labels on internal experiences. The practice has helped in bringing non-judgment to emotions and behavior. As I learnt mindfulness, I learnt to and let my thoughts and emotions interact (but not react) with awareness.
Get Rid of Negativity with Mindfulness
Research done by an Indian university found that people who practice mindfulness show less activity in the brain region linked to self-evaluation and analysis (the medial prefrontal cortex). This automatically leads to self-doubt and negativity. Also, there was an increase in activity in brain regions linked to moment-by-moment experiences (the lateral prefrontal cortex, especially the insula).
An individual has many challenges to fight. One of these challenges lies in my self-appreciation towards everything that comes across my mind. Someone might have a fear of confident public speaking. I remember myself shivering on the platform in the first year of college in a mooting competition. This led me to think of what could be the treatment for this low esteem of mine.
After which, I met my psychologist who advised and introduced me to mindfulness.
It is important to note that mindfulness may be a useful way to address the underlying processes associated with low self-esteem without temporarily bolstering positive views of one by focusing on achievement or other transient factors. In brief, mindfulness may assist individuals in experiencing a more secure form of high self-esteem, which could be used in a long way.
Now, let us take an example of Indian middle-class household where there is any evidence of self-silencing and depression among Indian women. The women who are house makers often judge themselves through the eyes of others (imagined) perceptions. They think that they are not capable of anything or what exactly is their work’s worth, and they do not have their dreams.
Due to such a thought process, they end up doing household work. These common perceptions make them vulnerable to negative self-evaluation and self-doubt that automatically results in low esteem.
If we look at all the studies and research that has been done in the field of mindfulness, we can get to some conclusion. The conclusion is straightforward:
If you feel you are going through a phase of low self-appreciation gently welcome into your life the practice of mindfulness.
If you sense one of your friends or loved ones are in the same state, advise them the same.
The core principles of mindfulness like being:
non-judgmental,
open and non-reactive
Will enhance one’s self-esteem.
And when the adolescent masters the mindfulness training, these principles become a part of his responding to evaluations of oneself as well as that of others.
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