Practice mindfulness

Mindfulness is paying attention with awareness to what is happening inside you and around you, with curiosity and kindness.

* Practicing mindfulness helps us to increase awareness of ourselves and our surroundings, so that we have a choice about response instead of reacting out of habit.

* There are two common ways to practice mindfulness

1. Formal practice: mindfulness meditations that train attention, observation, awareness with a curious, nonjudgmental attitude, and are usually 10-30 minutes long
2. Informal practice: moments of mindfulness in everyday activities. 

* Like learning to play the piano or football, your progress in mindfulness practice depends on your time, intensity, and commitment of practice.

Examples of mindfulness application in emotional management

• Scenario: You are angry because your child just got home from school and already rushed to the computer to play games
• Habitual reaction: Usually you would yell "Do your homework now; I’ve said it too many times!"
• Emotional recognition: Today you are aware that your face is burning hot with anger; and you are aware that yelling like that only gives temporary satisfaction and does not improve your child’s behavior
• Emotional management: You wash your face to cool down, and then ask your child if he/she has homework today, and how he/she arranges time for homework and games.
• The result: Your child feels respected and trusted and you are relieved that it was settled well, and you are happy for continuous development

In the above example, you are aware of what is happening inside you (anger, wanting to yell) and around you (your child's attitude, what to do to help him/her grow) and you take time to weigh all factors with objectivity and care before your actions. That is the manifestation of mindfulness.