{"id":252,"date":"2019-02-17T21:11:00","date_gmt":"2019-02-17T20:11:00","guid":{"rendered":"http:\/\/wordpress3\/?p=252"},"modified":"2025-08-11T07:36:31","modified_gmt":"2025-08-11T05:36:31","slug":"aenean-vulputate-eleifend-tellus-aenean-leo-ligula","status":"publish","type":"post","link":"https:\/\/maitri.com.pl\/en\/aenean-vulputate-eleifend-tellus-aenean-leo-ligula\/","title":{"rendered":"What is this mindfulness about and how to practice it?"},"content":{"rendered":"<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k9wzw2qo-7e0856426371d245219a69a7355ff982\">\n.avia-image-container.av-k9wzw2qo-7e0856426371d245219a69a7355ff982 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k9wzw2qo-7e0856426371d245219a69a7355ff982 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k9wzw2qo-7e0856426371d245219a69a7355ff982 av-styling- avia-align-center  avia-builder-el-0  el_before_av_hr  avia-builder-el-first'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-5711 avia-img-lazy-loading-not-5711 avia_image' src=\"https:\/\/maitri.com.pl\/wp-content\/uploads\/2011\/02\/soap-bubble-1958650_1920-1210x423.jpg\" alt='' title='mindfullness'  height=\"423\" width=\"1210\"  itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div>\n<div  class='hr av-thwl8-3afc9c00cfe046a749a387e0554954cd hr-default  avia-builder-el-1  el_after_av_image  el_before_av_heading'><span class='hr-inner'><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-3d1fb769828592bf6e997795964742a8\">\n#top .av-special-heading.av-av_heading-3d1fb769828592bf6e997795964742a8{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-3d1fb769828592bf6e997795964742a8 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-3d1fb769828592bf6e997795964742a8 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-3d1fb769828592bf6e997795964742a8 av-special-heading-h3 blockquote classic-quote  avia-builder-el-2  el_after_av_hr  el_before_av_hr'><h3 class='av-special-heading-tag'  itemprop=\"headline\"  >What is this mindfulness about and how to practice it?<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div>\n<div  class='hr av-d20pw-a8d1343be49e281a598e3b1a97dfa3aa hr-default  avia-builder-el-3  el_after_av_heading  el_before_av_textblock'><span class='hr-inner'><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-k9wzbjc6-47a271a215faea5038f19fc6ae01f562'   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p class=\"p1\" style=\"text-align: justify;\"><span class=\"s1\">Harvard's research indicates the observable fact that 47% of the time during the day our mind wanders through various meanders of thought and is unable to concentrate on here and now and what it does.<\/span><\/p>\n<p class=\"p1\" style=\"text-align: justify;\"><span class=\"s1\">What does this mean for us? Well, we spend 47% of our time being absent, absorbed in thoughts about the future or the past, thus creating feelings of anxiety, desire and attachment - i.e. a neurotic way of functioning. <\/span><\/p>\n<p class=\"p1\" style=\"text-align: justify;\"><span class=\"s1\">Neuroscience research also confirms that the area of \u200b\u200bthe brain that is regularly trained is enriched with more neuronal cells compared to the untrained areas. In the case of mindfulness, this results in the creation of more connections between the prefrontal cortex responsible for logical, thoughtful action, and the amygdala that generates emotional reactions (fear, anxiety, aggression). The more connections between the oldest and the newest brain, the more our actions can be guided by internal reflection rather than pure drive. <\/span><\/p>\n<\/div><\/section>\n<section  class='av_textblock_section av-k9wzbjc6-47a271a215faea5038f19fc6ae01f562'   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p class=\"p1\" style=\"text-align: justify;\"><span class=\"s1\">What information does it bring for us? Is everyday mindfulness really able to change and calm our emotions? I suggest that you check it on yourself. <\/span><\/p>\n<p class=\"p1\" style=\"text-align: justify;\"><span class=\"s1\">Mindfulness meditation is derived from Buddhist teachings and as such was discovered by the Buddha 2,500 years ago. Its deep purpose is slightly different from what we use it in the context of modern psychology. For the purposes of the article, I will remain mindfulness meditation as part of psychological practice. <\/span><\/p>\n<\/div><\/section>\n<section  class='av_textblock_section av-k9wzbjc6-47a271a215faea5038f19fc6ae01f562'   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p class=\"p1\" style=\"text-align: justify;\"><span class=\"s1\">So. Everyone can have a different goal for meditation. Typically, goals oscillate between emotional calming, developing greater balance, concentration, presence, building compassion for yourself and others, knowing yourself, or calming your talkative mind.<\/span><\/p>\n<p class=\"p1\" style=\"text-align: justify;\"><span class=\"s1\">Mindfulness is being good and gentle with what is happening, without having to change anything, push or invite. Whatever is simply there and we remain attentive in<span class=\"Apple-converted-space\">\u00a0 <\/span>this presence without judging or giving meaning.<\/span><\/p>\n<\/div><\/section>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-1fee236b642efd68feaebbba1a276a47\">\n#top .av-special-heading.av-av_heading-1fee236b642efd68feaebbba1a276a47{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-1fee236b642efd68feaebbba1a276a47 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-1fee236b642efd68feaebbba1a276a47 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-1fee236b642efd68feaebbba1a276a47 av-special-heading-h3 blockquote modern-quote modern-centered  avia-builder-el-7  el_after_av_textblock  el_before_av_hr'><h3 class='av-special-heading-tag'  itemprop=\"headline\"  >Therefore, I invite you to a simple breathing exercise, which can be an introduction to the practice of mindfulness.<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6k2ng-cdf303cd5f373ca865395705f92360a3\">\n#top .hr.hr-invisible.av-6k2ng-cdf303cd5f373ca865395705f92360a3{\nheight:20px;\n}\n<\/style>\n<div  class='hr av-6k2ng-cdf303cd5f373ca865395705f92360a3 hr-invisible  avia-builder-el-8  el_after_av_heading  el_before_av_textblock'><span class='hr-inner'><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-k9wzbjc6-47a271a215faea5038f19fc6ae01f562'   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p class=\"p1\" style=\"text-align: justify;\"><span class=\"s1\">Sit comfortably ... or just notice where you are and where your body is. ... feel its weight. Pay attention to your feet ... how they adhere to the ground ... feel your arms ... your chest ... and take a deep breath. Then move your attention completely to your breath and try to be present when you inhale the air and when you exhale it. Inhale ... and exhale, ... inhale ... and exhale. After a while, your mind will probably go in different directions and start thinking about the past or future and create different visions. When you notice it gently, goodness return to the present time by focusing on your breath. Inhale again ... and exhale, ... inhale ... and exhale. And continue for a few minutes.<\/span><\/p>\n<\/div><\/section>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6k2ng-1c2573d5518c9ef90e5c5382cbf30c98\">\n#top .hr.hr-invisible.av-6k2ng-1c2573d5518c9ef90e5c5382cbf30c98{\nheight:10px;\n}\n<\/style>\n<div  class='hr av-6k2ng-1c2573d5518c9ef90e5c5382cbf30c98 hr-invisible  avia-builder-el-10  el_after_av_textblock  el_before_av_textblock'><span class='hr-inner'><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-k9wzbjc6-47a271a215faea5038f19fc6ae01f562'   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p class=\"p1\" style=\"text-align: justify;\"><span class=\"s1\">And how? Was it easy? It is natural that after a few seconds our attention will be lost in thoughts and we will flow with their wave. This is not a reason to be disappointed. Quite the opposite - we are just experiencing our mind and are witnessing what our attention is following. These are big discoveries that arise thanks to the practice of mindfulness.<\/span><\/p>\n<\/div><\/section>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6k2ng-1c2573d5518c9ef90e5c5382cbf30c98\">\n#top .hr.hr-invisible.av-6k2ng-1c2573d5518c9ef90e5c5382cbf30c98{\nheight:10px;\n}\n<\/style>\n<div  class='hr av-6k2ng-1c2573d5518c9ef90e5c5382cbf30c98 hr-invisible  avia-builder-el-12  el_after_av_textblock  el_before_av_textblock'><span class='hr-inner'><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-k9wzbjc6-47a271a215faea5038f19fc6ae01f562'   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p class=\"p1\" style=\"text-align: justify;\"><span class=\"s1\">This is not just a method for practicing on a meditation cushion. When you experience difficulties, unwanted emotions, you can again practice mindfulness towards them. Feel the emotions that you experience in your body, without judging, without trying to get rid of them or strengthen them. Everything that appears welcome with understanding and permission. This exercise of mindfulness combined with goodness towards oneself reduces the level of cortisol (stress hormone) and increases the production of oxytocin (the hormone of happiness and love).<\/span><\/p>\n<p class=\"p1\" style=\"text-align: justify;\"><span class=\"s1\">The more often you do this exercise (it does not have to be a long time - at the beginning 1-2 minutes 2-3 times a day) the more new neural connections develop in your brain responsible for new activities. So, the more often you choose mindfulness as behavior in (not only) difficult situations and the more often you give up old critical behavior and fight \/ run reactions, the more you will introduce acceptance, understanding and compassion towards yourself and others in your life.<\/span><\/p>\n<\/div><\/section>\n<div  class='hr av-6k2ng-dc561e6e3c151ce735489d3529917d54 hr-default  avia-builder-el-14  el_after_av_textblock  el_before_av_one_full'><span class='hr-inner'><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-bt8u4-29070050080a173f04ab1aeb49d6dc9c\">\n.flex_column.av-bt8u4-29070050080a173f04ab1aeb49d6dc9c{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-bt8u4-29070050080a173f04ab1aeb49d6dc9c av_one_full  avia-builder-el-15  el_after_av_hr  avia-builder-el-last  first flex_column_div av-zero-column-padding'     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6k2ng-1c2573d5518c9ef90e5c5382cbf30c98\">\n#top .hr.hr-invisible.av-6k2ng-1c2573d5518c9ef90e5c5382cbf30c98{\nheight:10px;\n}\n<\/style>\n<div  class='hr av-6k2ng-1c2573d5518c9ef90e5c5382cbf30c98 hr-invisible  avia-builder-el-16  el_before_av_icon_box  avia-builder-el-first'><span class='hr-inner'><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ka1gzkb3-c1f97a821c3b3f014a90e023aedd9d5c\">\n.iconbox.av-ka1gzkb3-c1f97a821c3b3f014a90e023aedd9d5c .iconbox_icon{\nbackground-color:#ffffff;\nborder:1px solid #fcfcfc;\ncolor:#b02b2c;\n}\n.iconbox.av-ka1gzkb3-c1f97a821c3b3f014a90e023aedd9d5c .iconbox_icon.avia-svg-icon svg:first-child{\nfill:#b02b2c;\nstroke:#b02b2c;\n}\n<\/style>\n<article  class='iconbox iconbox_top av-ka1gzkb3-c1f97a821c3b3f014a90e023aedd9d5c  avia-builder-el-17  el_after_av_hr  avia-builder-el-last  main_color'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class=\"iconbox_content\"><header class=\"entry-content-header\" aria-label=\"Icon: Maitri\"><div class='iconbox_icon heading-color avia-iconfont avia-font-entypo-fontello' data-av_icon='\ue806' data-av_iconfont='entypo-fontello'  ><\/div><h3 class='iconbox_content_title'  itemprop=\"headline\" >Maitri<\/h3><\/header><div class='iconbox_content_container'  itemprop=\"text\" ><p style=\"text-align: center;\"><em>Do you already?<\/em><\/p>\n<\/div><\/div><footer class=\"entry-footer\"><\/footer><\/article><\/p><\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":5711,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"gallery","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[4,3,36,2],"tags":[24,22,25,23],"class_list":["post-252","post","type-post","status-publish","format-gallery","has-post-thumbnail","hentry","category-news","category-images","category-rozwoj","category-frontpage-article","tag-emocje","tag-mindfullness","tag-praktyka-z-oddechem","tag-uwaznosc","post_format-post-format-gallery"],"jetpack_featured_media_url":"https:\/\/maitri.com.pl\/wp-content\/uploads\/2011\/02\/soap-bubble-1958650_1920.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/maitri.com.pl\/en\/wp-json\/wp\/v2\/posts\/252","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/maitri.com.pl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/maitri.com.pl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/maitri.com.pl\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/maitri.com.pl\/en\/wp-json\/wp\/v2\/comments?post=252"}],"version-history":[{"count":30,"href":"https:\/\/maitri.com.pl\/en\/wp-json\/wp\/v2\/posts\/252\/revisions"}],"predecessor-version":[{"id":6635,"href":"https:\/\/maitri.com.pl\/en\/wp-json\/wp\/v2\/posts\/252\/revisions\/6635"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/maitri.com.pl\/en\/wp-json\/wp\/v2\/media\/5711"}],"wp:attachment":[{"href":"https:\/\/maitri.com.pl\/en\/wp-json\/wp\/v2\/media?parent=252"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/maitri.com.pl\/en\/wp-json\/wp\/v2\/categories?post=252"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/maitri.com.pl\/en\/wp-json\/wp\/v2\/tags?post=252"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}