How to Practice Mindfulness and Compassion in a Fast-Paced World

We live in a fast-paced world where most of the time we are caught up in this desire to have what we want in the easiest way. The modernization of our world has been an amazing thing. However, this fast paced modern society may be causing anxiety and depression because life can be relentless, and expectations can be high. According to the Diagnostic and Statistical Manual for Mental Disorders issued by the American Psychological Association (APA), 1 in 20 (approximately 5.5%) teenagers in Indonesia are diagnosed with a mental disorder. It is clear that more needs to be done in this issue, because it has a serious impact on mental health.

We may find it difficult to talk openly about our mental health, prefering to bury concern and try to make them seem unimportant. Despite how tempting it may seem, the situation cannot be solved by remaining silent or ignoring it. Through practicing mindfulness and compassion, you can improve mental health and connect more deeply with both yourself and others. 

What is mindfulness and how to practice it?

Mindfulness is the opposite of rushing, it is  a type of meditation in which you paying full attention of what you’re sensing and feeling in the moment, without interpretation or judgment.  Here are the things you can do to practice mindfulness.

• Live in the moment

One way to be in the present moment is by noticing your surroundings. How often do genuinely look around and observe what is happening? When was the last time you sat down, shut your eyes, inhaled deeply, and simply observed your surroundings? It’s simpler to live in the moment when you take a moment to observe your surroundings and soak it all in.

• Be grateful for what you have now

The practice of being grateful for what you have right now is a core part of living in the present (not in the past or in the future). If you are constantly thinking about what you don’t have, you won’t have time to be grateful for what you have right now.

• Practice meditation

Sit comfortably with your back straight, flatten your feet on the floor, and place your hands on your lap. Watch your breath as it moving in and moving out your body while breathing through your nose. Starting a daily meditation routine can raise your awareness of your thoughts and feelings, which in turn can increase the time you spend in the present.

What is compassion and how to practice it? 

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” – Dalai Lama.

Compassion is simply a kind, friendly presence in the face of what’s difficult. Its power is connecting us with what’s difficult. Compassion is closely related to empathy. Treating yourself with compassion is similar to how you would treat a friend who is struggling. If you want to be more compassionate, these steps can help you to enhance it.

• Develop active listening skills

Since many of us always expressing our thoughts, telling our stories, making judgements, or giving advice we’re not great listeners. Seeing people through active listening and deep listening skills is a beginning toward healing in therapy. Making eye contact, letting someone speak completely, and concentrating on understanding rather than judging are all ways to practice active listening.

• Give yourself encouragement

Think of what you would say to a good friend if he or she was facing a difficult or stressful situation. Then, when you find yourself in this kind of situation, turn these sympathetic reactions inward. You can practice by saying , “May you be happy. May you be healthy in physically and mentally. May you be safe and protected from inner and outer harm. May you be free from fear, the fear that keeps you stuck.”

• Find small ways to express compassion

Practice doing something kind to help ease the suffering of others. Small but meaningfull ways to express compassion include calling loved ones to say hello, give everyone a smile or a kind word, and treating someone to a random act of kindness. When you are good at this, find a way to make it a daily practice, and eventually a throughout-the-day practice.

Despite the fact that we are all caught up in a fast-paced lifestyle, there are things we can do to slow down certain aspects of daily life. It is important to disconnect and appreciate the things around you for a few moments every once in a while. Enjoy life, take a deep breath, consider the bigger picture, and acknowledge that it’s alright to step outside of the fast-paced society and take a time to relax while considering the bigger picture.This, above all, will bring happiness to your life and to those around you.

Written by Apta Maheswari