What is Mindfulness & How to achieve it?

Umeni Therapy – De-stress Coloring book

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! 💟💟💟💟💟

6 ways to create a powerful Linkedin Profile

The latest survey data says a full 94% of recruiters today use social media in their recruitment efforts, across all roles from cooks to financial analysts. And yet people are puzzled, or at least, skeptical as to why tools like LinkedIn are such a game changer.
What a brilliant tool Linkedin is!!! It has transformed the professional world we live in. Primarily by providing each of us an opportunity to create our own “Personal Brand”. An online resume or sorts you can say! A space wherein we can showcase all our professional skills & achievements, some which we often don’t get to share with our employers or colleagues.
All in all, its a powerful tool that can help us be found, while we grow professionally. These days, it takes more than a resume to stand out in a competitive job market. A profile that grabs attention on professional network site like LinkedIn could make a difference. Yet there are so many people with a horridly shabby linkedin profile, something just the opposite of their current professional stature and it is disappointing.
Perhaps, like any other online tool, to make the most of it you need to be make some efforts. So, here are some pointers you can adapt to shine on, like many other professionals who have created for themselves a ‘Stellar’ Linkedin Profile.

Here are my top 6 pointers you can use to create a brilliant Linkedin Profile for yourself:

  1. Complete your profile: Spend some time on creating a complete linkedin profile. Its like making a presentation on your own self, hence its gotta be good! Add all the experience, education, publication elements, add a suitable profile photo – please avoid selfies with pouts & sunglasses. You need a clear picture, something pleasing, if a professional look is possible – brilliant, if not even a regular one within the decorum of this platform is a good fit. A “no picture” profile is step one to loosing the game. Have a powerful headline – something intriguing & inviting. If you have your own blogs – do share the links, they come in very handy when one needs to read through your abilities. If you have some special talents or awards you have won, do mention those as well, don’t hesitate to show your multi faceted personality, mostly skills & achievements like these add that missing spark to your profile. even if you are a fresher, there is a lot you can add to your profile from your educational aspect. Make sure you fill in as much real & true information as possible to let your audience get the overview of your personality. Avoid misinterpretation of any sorts as in this online world it will comeback haunting you :). Also, Being in India you can skip adding contact numbers to avoid stalkers or unwanted people chasing you.
  2. Customize your public profile URL: Make sure you customize your public profile URL, it becomes easier to share it on your resume or sales presentations. Apart from that it looks far more professional to have an easily accessible profile link. Also choose wisely what you wish to display in your public profile from the settings tab.
  3. Add connections: a brilliant profile is of no use if you have no connections. Hence you must take the effort to find people you have worked, studied or met with. the key here is to add people you know, not random strangers. Because sending random connection requests may lead you to get blocked, as the recipient of the invitation does have an option to click on “I dont know this person”, if you receive 5 such responses your profile may get blocked to send any further requests. Hence its better to stick to adding people only who you know from your work experience or friends, or classmates too. Interacting in groups also leads you to get seen & receive invitations. But you must look through each profile before you accept the request. After all you are here to build a stellar profile hence you must pay attention to what kind of people on your connection list too. right?
  4. Join Relevant Groups: Groups are a great place to find like minded professionals & interact with them. It is your window to the world & the your stage to shine on. Find groups with common interests like past colleges, organizations, or fields of business, etc. You can join those groups, understand what kinds of interactions are happening there & participate too. If you have created relevant content, dont miss out a chance to share those as well. Such groups help you find clients, jobs and many such opportunities to grow professionally.
  5. Ask for recommendations: Do not hesitate to ask your current & past colleagues to write you a recommendation. Such recommendations add a validation of sorts to your profile, especially when it comes from experience professionals. So go ahead and write a request to your seniors who can share a few good words about you.
  6. Listen & Talk: All of this is a waste if you have a dormant profile, someone who probably posts once in a year. No that wont work anymore! Times have changed, people are using tools and ways to stay at the top of their linkedin game. Make sure you stay updated with what is happening in the network of your connections, Listen carefully, you never know where you could add your inputs. Look for opportunities to interact, like on somebody’s job change, birthday, a new role or even a group discussion. This helps you be at the top of a prospective employer or client’s mind. Make sure your communication is clear and professional, slangs, shortforms or inappropriate language just make you a misfit for a platform like this. So You may not have the time to do this every day but every week or so is a good pace. I shall leave that to you to plan out based on your current professional needs.

See you on Linkedin!