What is Mindfulness & How to achieve it?

Umeni Therapy – De-stress Coloring book

Mindfulness. 
It’s a pretty straightforward word. It suggests that the mind is fully attending to what’s happening, to what you’re doing, to the space you’re moving through. That might seem trivial, except for the annoying fact that we so often veer from the matter at hand. Our mind takes flight, we lose touch with our body, and pretty soon we’re engrossed in obsessive thoughts about something that just happened or fretting about the future.Indulging in over multitasking. And that makes us anxious.

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

Yet no matter how far we drift away, mindfulness is right there to snap us back to where we are and what we’re doing and feeling. If you want to know what mindfulness is, it’s best to try it for a while. 

While mindfulness is innate, it can be cultivated through proven techniques, particularly seated, walking, standing, and moving meditation (it’s also possible lying down but often leads to sleep); short pauses we insert into everyday life; and merging meditation practice with other activities, such as yoga or sports or the most popular & effective method of coloring.

When we meditate it doesn’t help to fixate on the benefits, but rather to just do the practice, and yet there are benefits or no one would do it.When we begin to coloring that page filling in colors as we interpret shapes & figures in your heads, it shifts our entire focus from whatever was on our mind to just this one page!
When we’re mindful, we reduce stress, enhance performance, gain insight and awareness through observing our own mind, and increase our attention to others’ well-being.
Mindfulness meditation/practice gives us a time in our lives when we can suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness—to ourselves and others.

Without thinking twice, I would often pick up a pen and begin to draw shapes & color them on empty pages of my notepad at work. It was only after a couple of minutes that I sort of came to realize that “this is actually really therapeutic”. This is when I made Umeni Therapy

On the face of it, sitting there coloring in the hippos, crocodiles, sky and grass would seem kind of mindless for an adult but in practice it’s really mindful.
Therefore Adult coloring is really a thing, and it’s hugely popular.

Adults from all walks of life are turning to coloring books as a form of stress release, therapy and just plain old fun. But before you dismiss this colorful craze as “not your thing”, check out what researchers are saying about the power of art to improve emotional, mental and even physical health.

10 Big Benefits of Adult Coloring

1. Relieve Stress

Researchers have discovered that coloring activities help relax the amygdala – the section of the brain that is activated in situations where you feel stressed or scared.
Simultaneously, coloring activates the parts of the brain that support creativity. A study conducted in 2005 by Nancy Curry and Tim Kasser found that those who colored in mandalas reported drastically decreased anxiety levels.
This is especially useful for those who suffer from constant anxiety or experience anxiety as a side effect of disorders like PTSD or depression.

2. Exercise the Mind

As previously mentioned, coloring sparks brain activity and activates the parts of the brain responsible for creativity and logic.
Coloring is considered a good ‘mind exercise’ because it utilizes both sides of the brain’s cerebral cortex– an important system of control as it promotes motor skills and coordination.
When you color, you utilize the logic-based part of the brain through the choice of color or pattern. When you choose to pair or blend colors, you utilize the creative part of your brain. Coloring works out both brain hemispheres, so that’s a total win-win!

3. A Creative Meditation

Tried meditating the Eat, Pray, Love way and couldn’t get to grips with silent meditation? Fortunately, that’s not the only way to get centered.
Psychologist Carl Jung believed that coloring mandalas helped patients experience many of the benefits of meditation, like inner calm and self realization.
Jung believed that the mandala pattern was a representation of the intricacy of ‘self,’ and noticed that many of his patients would doodle circle drawings.
He used the idea and the practice of coloring to promote wellness among his patients, noting that creating and coloring mandalas symbolized “a safe refuge of inner reconciliation and wholeness.”

4. Thought Swapping – Replace Patterns of Negative Thinking

Plagued by worries about your bills, your health, your family or your future? All of the above? Coloring may actually help replace patterns of negative thinking with more positive ones.
The focus that coloring necessitates makes concentrating on issues very difficult, and often when people color, their negative thought patterns abate.
The negativity is replaced with more positive thoughts when ‘colorists’ react favorably to the pairing of colors and the creative pattern.
Neuropsychologist Dr. Stan Rodski explained that coloring elicited real neurological effects, stating: “We started seeing changes in heart rate, changes in brainwaves…the most amazing things occurred.”

5. Self Soothe

Learning how to control your body’s stress activation system (hypothalamic-pituitary-adrenal system…phew!) is a vital component of mental and physical wellness.
Those who can influence how their bodies deal with trauma are much more resilient and have higher coping mechanisms.
Learning to self soothe during a period of trauma is essential to coping, and many are finding that coloring helps combat tough experiences without getting wrapped up in the accompanying emotions.
Researchers have found that coloring works in a variety of circumstances, one being debilitating illness.
A 2006 study by researchers at Thomas Jefferson University found that coloring and other art therapy was essential to reducing stress, anxiety and fear during women’s cancer treatment periods.

6. Make New Friends , Reduce Social Anxiety

That’s right. you can color and make new friends. Coloring has become so popular that coloring chapters are forming in some neighborhood and cities where avid ‘colorists’ are taking advantage of the phenomenon.
Though coloring is traditionally seen as a singular activity, these clubs seek to promote positive social interaction between members of the community, organization or even a family. It is a great activity to indulge in with all the members of your family.
It helps people to interact meaningfully with other people without the pressure that often accompanies social gatherings or family outings.

7. Walk the Middle Road for a While

Life today is a rat race of accomplishments, stress and competitions. This may be self evident, but coloring is a pretty low-pressure activity. There is no way to win, lose or even play the game.

Having an activity that takes the ‘middle road’, that is not reliant on a time limit, a ‘correct’ answer or a competition is freeing and can be incredibly cathartic and restorative after a long day of work or stress.
 

8. Encourage Yourself to Be Present

It’s no secret that people today are distracted more than ever. With all of the hustle and bustle of everyday life and the notifications that *ding!* constantly from our phones and tablets, it can be hard to focus when you really need to. Coloring to the rescue!
An art therapy student from Lesley University recently attested to the increase in coloring books in her university lectures to help students focus.
She noted that in group therapy discussions, those who have issues concentrating often do better with the aid of a coloring book, stating “we have several adult coloring books at my site to offer the clients.”

9. Build Mental Strength

We know that coloring books can help release stress in tough situations, but coloring books can also train our brains, making us more efficient, logical and mentally strong.
That’s right. Coloring can actually make you sharper and healthier. Leslie Marshall, a clinical counselor, states that coloring “opens up the frontal lobe of the brain- the home of organizing and problem solving – and focuses the mind.”
This can improve reasoning abilities as coloring gives the brain a chance to focus selectively. Additionally, psychologist Gloria Martinez Ayala notes that coloring is so efficient in activating the cerebral cortex that the pastime can delay or prevent illnesses associated with aging, like dementia.

10. An Easy Way to Relax & Have Some Simple Fun

Some may view coloring as frivolous, but when is the last time you sat down and did something just for the fun of it?
Coloring can act as your designated “me-time,” and also as a way to increase self esteem.
In fact, a 2012 study showed that participants in a drawing and painting class reported 80% increased confidence and motivation. Other studies have pointed to the role of art in positive self realization and self representation, as well as increased involvement in a community.

Over the past few years, coloring has evolved from a children’s pastime to a legitimate form of therapy and meditation.
 If you want to give it a try, check out this reasonably priced adult coloring book on Amazon! 

If nothing else, your life will be a little more colorful!
Happy Coloring! 💟💟💟💟💟

Why you must give credit to people?

Most of us suffer have a fear of giving people credit for what its worth!
The credit that is due, something you know in your heart, loud & clear. Yet you wait for that perfect day or moment to tell them that they did you good or perhaps even avoid doing it ever!
Telling some one what they did was great or complimenting them on a great job is nothing but a form of practicing gratitude. In the older times it was a part of good  manners as well.
Insecurity cripples us at many levels. When we go ahead & give people credit for something they did great, or compliment them in any way, we step away from an insecure mindset.Yet, It’s a process which makes us vulnerable, may be that is why we avoid it so much!

Giving credit is nothing but telling someone that their act of helping you, guiding you, teaching you or supporting you was acknowledged. It is a simple form of gratitude. I am not talking about only family & friends but also people who you went to school/college with or worked with, who may have been in your life for a brief period but added value to it. Someone you have’nt seen for years but did you some good.

I often see now, when we lose someone, we all have so many nice things to say about people once they are gone, we leave no stone unturned to share their greatness on social media, but all of this unravels only once they are gone!
Why cant we do this before someone goes??? When they are alive??? Why cant we tell those stories now??
What are we scared of? Why Do we feel they don’t deserve it today?? 

I was once stuck in this rut, but I soon realized karma comes a full circle, the more I will avoid standing up & applauding someone who deserves it the more is going to come back to me. No one will stand & applaud for me either.
I broke that chain, I made myself vulnerable & starting telling all those people who needed to hear it from me. Not everyone took it the way I expected but that did not matter, I knew I had started doing something good for my mental well being. And I continue to do so, it makes things easier for me, it makes all the positive vibes rush in to my life. Gratitude has that power!


Gratitude makes us feel better, the more you practice this the more you will receive.

Here are 4 more reasons why you should take out time & thank some people you need to:

  • Gratitude improves psychological health : Gratitude reduces a multitude of toxic emotions, ranging from envy and resentment to frustration and regret. Robert A. Emmons, Ph.D., a leading gratitude researcher, has conducted multiple studies on the link between gratitude and well-being. His research confirms that gratitude effectively increases happiness and reduces depression. 
  • Gratitude enhances empathy and reduces aggression : Grateful people are more likely to behave in a pro-social manner, even when others behave less kind, according to a 2012 study by the University of Kentucky. Study participants who ranked higher on gratitude scales were less likely to retaliate against others, even when given negative feedback. They experienced more sensitivity and empathy toward other people and a decreased desire to seek revenge.  Empathy leads to mutual respect, which improves the quality of you interpersonal relationships.
  • Grateful people sleep better : When you practice this gesture of gratitude towards another person your mind resonates those vibrations, and surprisingly when you recall those grateful sentiments before bed you end up sleeping better and longer. 
  • Gratitude improves self-esteem : A 2014 study published in the Journal of Applied Sport Psychology found that gratitude increased athlete’s self-esteem, which is an essential component to optimal performance. Other studies have shown that gratitude reduces social comparisons. Rather than becoming resentful toward people who have more money or better jobs – which is a major factor in reduced self-esteem- grateful people are able to appreciate other people’s accomplishments.
So go ahead, open that old photo album, rekindle some old forgotten relationships, call that old boss or classmate of yours, thank them for watching out for you or just letting you be.
I hope this helps you realize that life & karma both are so forgiving, they can offer us double of what we can offer them.

Stay happy stay blessed!
💗💟🙏