Langkah Awal Belajar MINDFULNESS : Teknik Dasar SADAR, Mudah Dilakukan Kapan Saja!

Summary

In this video, Dr. Andri, a psychiatrist from Omni Hospital, explains mindfulness and how to incorporate it into everyday life. He dispels misconceptions that mindfulness requires formal meditation postures and emphasizes being aware of the present moment in any activity, such as brushing teeth or sitting calmly. Mindfulness, he explains, is about focusing attention and being fully present. He encourages viewers to practice mindfulness regularly, whether sitting, eating, or doing daily tasks, as it helps in better managing thoughts and achieving a sense of inner peace and happiness.

Takeaways

• 😀 Mindfulness can be practiced in daily life, not just through formal meditation like sitting cross-legged.
• 🧘‍♂️ Basic mindfulness involves being aware of the present moment, whether you're sitting or performing other activities like brushing your teeth.
• 🌬️ A key technique in mindfulness is focusing on your breath, which helps bring attention to the present moment.
• 🪑 You can practice mindfulness in any comfortable position, even sitting in a chair, not necessarily in a meditative posture.
• 🧠 Mindfulness means being aware of what you're doing at the moment, even in routine tasks like brushing teeth or washing dishes.
• 🎨 Activities like observing fish in an aquarium or focusing on a painting can help improve mindfulness by paying attention to small details.
• 💡 The goal of mindfulness is to become fully aware of your surroundings and thoughts, letting go of distractions and mental wandering.
• 🛠️ Mindfulness requires practice and may feel difficult at first, but over time, it becomes easier to focus on the present.
• 🌍 Practicing mindfulness can bring a sense of happiness and connectedness with the world around you.
• 🧘‍♀️ Regular mindfulness practice can lead to better control over your thoughts, instead of letting your thoughts control you.

Q & A

What is the main topic of Dr. Andri's talk?

Dr. Andri discusses mindfulness, particularly how it can be applied in everyday life without the need for formal meditation postures like sitting cross-legged.

Is it necessary to sit cross-legged or in a formal meditation posture to practice mindfulness?

No, Dr. Andri explains that mindfulness can be practiced in various situations, including while doing everyday tasks like brushing teeth or sitting in a chair, without requiring specific meditation postures.

What is the basic principle of mindfulness according to the video?

Mindfulness is about being fully aware of the present moment and acknowledging things as they are, whether through focusing on breathing, thoughts, or activities.

How can mindfulness be practiced during daily tasks?

Mindfulness can be practiced during activities like brushing teeth by paying full attention to the task, such as the motion of brushing and the aim of cleaning the teeth, all while being aware of the present moment.

Why is mindfulness sometimes misunderstood?

Many people mistakenly believe that mindfulness requires formal meditation settings or specific postures, but Dr. Andri clarifies that mindfulness is simply about being present and aware, regardless of the activity or posture.

What role does breathing play in mindfulness practice?

Focusing on the breath is a fundamental part of mindfulness, as it helps anchor the mind to the present moment. Dr. Andri mentions that paying attention to breathing in and out is one of the most common mindfulness exercises.

What should someone do if their mind starts to wander during mindfulness practice?

Dr. Andri advises that if the mind wanders, it’s important not to worry. Simply acknowledge the distraction and gently bring the focus back to the present moment or the breathing.

Can mindfulness help with mental clarity and focus?

Yes, mindfulness can enhance mental clarity and focus by training the mind to stay present and avoid unnecessary distractions. Over time, this practice can help people gain better control over their thoughts.

How can mindfulness be applied when observing an object like an aquarium or a painting?

Mindfulness can be practiced by focusing on the details of what you're observing, such as the colors, shapes, and textures of the object. By doing this, you bring your awareness fully to the present moment.

Why is mindfulness beneficial for emotional well-being?

Mindfulness helps people become more aware of their thoughts and feelings, allowing them to manage their emotions more effectively. This awareness can lead to greater emotional stability and a sense of inner peace.

How does mindfulness relate to everyday activities like eating or traveling?

Mindfulness can be incorporated into everyday activities by focusing fully on the task at hand, such as being aware of the sensations of eating or observing the environment while traveling. This helps ground the mind in the present.

Outlines

00:00

🧘‍♂️ Understanding Mindfulness in Daily Life

In this paragraph, Dr. Andri explains the concept of mindfulness and debunks the common misunderstanding that mindfulness practice requires sitting in a meditative pose. He emphasizes that mindfulness can be practiced in everyday activities like brushing teeth or working, focusing on the present moment with full awareness. The key is to be conscious and focused on what you're doing, not necessarily in a quiet, seated position.

05:00

😌 Breathing Techniques for Mindfulness

Dr. Andri dives deeper into mindfulness techniques, particularly focusing on breathing. He explains how to relax and maintain attention on your breath, and how the mind may wander even in meditation. He reassures that mindfulness does not require special settings like an altar or religious imagery; it can be practiced in any position as long as you focus on the present. Using specific examples, he highlights how mindfulness can also be applied to observing things like an aquarium or a painting.

10:01

🧠 Gaining Control Over Your Mind

Dr. Andri concludes by discussing how continuous mindfulness practice can help individuals gain control over their thoughts rather than being controlled by them. He encourages patience and persistence in training the mind to stay focused on the present moment, explaining that over time, this can lead to greater happiness and inner peace. Dr. Andri wraps up with a motivational message for viewers to practice mindfulness in daily life, reinforcing the idea that it can be done in any activity, not just formal meditation.

Keywords

💡Mindfulness

Mindfulness is the practice of being aware of the present moment and fully engaged in whatever one is doing without being distracted by external thoughts. In the video, the speaker emphasizes that mindfulness is not just about sitting quietly but can be applied to everyday activities like brushing teeth or working. It's about staying focused on the current task with full awareness.

💡Present moment

The present moment refers to the here and now, the immediate experience or situation a person is in. The speaker highlights the importance of focusing on the present moment to achieve mindfulness, explaining that being mindful means fully engaging in whatever is happening now, whether it’s a task like brushing teeth or simply observing surroundings.

💡Meditation

Meditation is a practice of focused attention, often involving breathing exercises and quiet contemplation. The speaker discusses meditation as a way to practice mindfulness, particularly mentioning seated meditation, where one focuses on their breath or physical sensations. However, the speaker clarifies that mindfulness can extend beyond formal meditation into daily life.

💡Breathing

Breathing is a core focus of mindfulness meditation, where one pays close attention to the inhale and exhale to anchor themselves in the present. The speaker uses breathing as an example of how one can practice mindfulness by focusing on the natural rhythm of their breath during meditation or even during everyday activities.

💡Awareness

Awareness refers to the state of being conscious and attentive to one's surroundings and actions. In the video, the speaker explains that mindfulness is about maintaining awareness of what we are doing, feeling, and thinking, whether it’s during meditation or simple daily tasks like eating or brushing teeth.

💡Focus

Focus is the mental concentration on a specific task or object. In the context of the video, the speaker emphasizes that mindfulness requires maintaining focus on the present task, whether it's meditating, breathing, or doing routine activities. By focusing, one prevents the mind from wandering to unrelated thoughts.

💡Everyday activities

Everyday activities are regular tasks that people perform, like brushing teeth, eating, or walking. The speaker stresses that mindfulness can be practiced during such activities, not just during meditation. By being aware and focused on these actions, one can cultivate mindfulness in daily life.

💡Distraction

Distraction refers to thoughts or external factors that pull one's attention away from the current task. The speaker discusses how the mind often gets distracted during mindfulness practices or daily life, but through continuous effort, one can bring their focus back to the present and practice mindfulness effectively.

💡Relaxation

Relaxation is a state of calm and physical ease. The speaker mentions relaxation as an essential part of mindfulness and meditation, where one lets go of tension and sits comfortably. Whether during meditation or while performing daily activities, maintaining a relaxed body and mind aids in achieving mindfulness.

💡Observing thoughts

Observing thoughts is the practice of noticing and acknowledging one's thoughts without becoming absorbed in them. The speaker points out that during mindfulness, it’s common for the mind to wander, but the goal is to observe these thoughts and gently bring the focus back to the present, such as focusing on breathing or sensations.

Highlights

Mindfulness is often misunderstood as requiring a special posture or sitting position, but it can be practiced in various activities like brushing teeth or walking.

Mindfulness involves being aware of the present moment and our surroundings, focusing on what we are doing at that time.

Breathing is a key focus in many mindfulness practices, but it is not the only method.

It is a misconception that mindfulness can only be achieved in a quiet, still environment like during meditation.

Mindfulness can be practiced while performing everyday tasks, such as brushing teeth or focusing on specific details like observing an aquarium.

The goal of mindfulness is to remain present and aware in the moment, regardless of what activity we are engaged in.

You don’t always need to sit cross-legged; mindfulness can be practiced while sitting comfortably in a chair.

When practicing mindfulness, distractions can arise, but it’s important to bring attention back to the present.

Focusing on breathing is the most basic mindfulness technique, but other methods like observing surroundings or focusing on a task can also be used.

The essence of mindfulness is realizing and accepting our current state without judgment.

Mindfulness helps individuals to stay aware and present even while performing tasks that require focus and attention.

Mindfulness practice can lead to a deeper sense of happiness and connection with oneself and the universe.

By consistently practicing mindfulness, individuals can learn to better manage their thoughts and not let their thoughts control them.

Mindfulness allows individuals to stay present and aware, even in situations where the mind may wander.

With continuous practice, mindfulness can help cultivate patience, calmness, and emotional well-being in daily life.

Transcripts

di Indonesia Hai teman-teman yang

berbahagia berjumpa kembali dengan saya

dokter Andri spesialis kedokteran jiwa

dari rumah sakit Omni Alam Sutera

Chandra dikesempatan kali ini saya mau

berlatih bersama temen-temen bagaimana

menciptakan keadaan sadar mindful Eling

dalam kehidupan kita ya Dan ini Mungkin

beberapa diantaranya banyak yang sering

menyala pahami hehehe salah paham ya

bahwa kalau latihan mindful tentunya itu

harus duduk bersila ya atau Harus sambil

melakukan aktivitas yang bener-bener

harus tenang gitu ya padahal tidak

demikian ya teman-teman ya memang betul

ada beberapa teknik tertentunya dari

belajar meditasi mindfulness misalnya

yang menggunakan teknik duduk

Nah ya duduk tenang di dalam kondisi

rileks Ya misalnya seperti saya duduk di

kursi seperti ini bersila ya kemudian

menenangkan diri dan belajar untuk chord

Pok usir Ada apa yang saya ingin

fokuskan dan biasanya kalau latihan

militer si mindfulness mungkin yang

paling dominan adalah belajar untuk

melatih pernafasan kita ya memperhatikan

nafas keluar masuk dan itulah fokus pada

komunikasi mindfulness itu yang paling

umum yang paling dasar tapi kemudian ada

pertanyaan Apakah sebenarnya

Hai kalau kita membuat pikiran kita

karena itu harus selalu dalam keadaan

duduk bersila harus dalam keadaan

seperti kalau kita sedang sembahyang

gitu ya Misalnya saya tentunya tidak

saya temen-temennya sebenarnya kalau

kita mau perhatikan lebih detil lagi

mindfulness adalah menyadari kondisi

kita apa adanya bingung mindful bingung

Present artinya menjadi Main full atau

sadar adalah menyadari keberadaan kita

apa adanya saat ini dan sekarang ya jadi

misalnya nih temen-temen sedang

melakukan apa namanya sikat gigi daya

temen-temen sadar sedang melakukan sikat

gigi perhatian teman-teman terfokus

untuk menggosok gigi supaya posisi

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penuh keyakinan bahwa dengan menggosok

II saya akan mendapatkan kesehatan ya

yang baik dan juga nantinya kalau ketemu

orang saya bisa memberikan senyuman yang

baik gitu ya jadi bener-bener fokus pada

apa yang kita lakukan yaitu dengan

menggosok gigi dengan itu kita bisa

misalnya menggosok gigi dari arah kiri

Tengah tekanan atas bawah dalamnya

termasuk lidah mungkin kita gosok juga

supaya menjadikan nafas kita lebih baik

lagi nah ini semuanya dilakukan secara

sadar Ketika saya membuat video Ini

pikiran saya tertuju kepada layar di

depan saya layar telepon

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Maksudnya di depan saya tuh kan enggak

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kalau misalnya nggak main full jadinya

salah ngomong nggak konsentrasi pakai

sudah ngomongnya pelan-pelan itu ya itu

bisa terjadi teman-teman jadi nggak usah

khawatir pada saat kita sedang melakukan

pekerjaan pun yang mungkin kita moratti

untuk kesadaran kita kadang-kadang

pikiran gitu kemana-mana ya masih

mikirin ntar kalau misalnya Habis ini

mau ngapain kemudian baru aja kita

mengerjakan pekerjaan kita sekarang nih

Tapi pikiran kita tuh kesana kemari gitu

ya dan mencoba di temen-temen kalau lagi

latihan meditasi ya kalau misalnya mau

duduk tenang seperti itu teman-temannya

sudah mengambil posisi enak nih duduk

tenang Ya mungkin nggak selalu perlu

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di kursi seperti biasa thank apa

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kakinya juga rileks kemudian bisa

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seperti ini Kemudian fokuslah pada nafas

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Hai dibuat serileks mungkin sesantai

mungkin dengan masih Halo halo Kayaknya

masih belum Enak nggak papa lanjutkan

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kadang-kadang bukan karena dan

sebenarnya seringnya saat kita melakukan

itu pikiran gitu kemana-mana bahkan kita

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duduk di depan seperti ini di depan kaca

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apa namanya di acara atau misalnya

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duduk biasa aja karena kenakalan remaja

juga tetapi pikiran kita selalu dibawa

ke present moment ke saat ini dan

sekarang benar-benar memperhatikan

pikiran kita sekarang ini tapi tadi

seperti saya bilang terkadang kita jadi

kepikiran yang mau terjadi yang akan

kita lakukan itu ngomong apa nih

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semen ada sulit untuk fokus kepada yang

ada dipikiran teman-teman maka mungkin

bisa membantu bukan cuma dengan

memperhatikan nafas tetapi juga dengan

memperhatikan apa yang menjadi minat

teman-teman Ya misalnya apa misalnya

kalau sedang mengamati akuarium misalnya

atau mengamati gambar dan gambar yang

teman-teman suka teman-teman benar-benar

melihat detailnya gambar tersebut

memperhatikan bahwa Oh ini adalah sebuah

gelas atau sebuah gambaran rumah atau

gambaran pemandangan teman-teman melihat

secara detil apa aja yang ada di situ ya

kemudian juga membayangkannya mungkin ya

kalau itu merupakan gambaran pemandangan

gitu Itu juga sama seperti kita melihat

ikan di akuarium mungkin juga kita

melihat detil ikan ke

putus apa saja yang ada di dalam sirip

ikannya itu itu ya jadi benar-benar

pikiran kita itu memperhatikan ia

memperhatikan stay focus sama apa yang

ada di kondisi saat itu

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teman-teman untuk belajar bagaimana

sadar mindful dan menjaga diri kita

dengan baik tidak mudah pada awalnya

Tetapi kalau kita belajar terus

menyadari dan maka daripada itu nanti

kedepannya kita akan merasakan bisa

kebahagiaan itu pada saat kita duduk

diam seperti ini sedang dalam proses

Hai Mai meditasi maupun Hanya duduk diam

mengamati sekeliling kita merasakan

adanya rasa kebahagiaan yang bisa datang

kepada diri kita dan kita menyadari hal

tersebut kita merasakan digital dalam

bagian dari semesta ini dan menyadari

benar-benar kemampuan kita untuk belajar

berpikir dengan baik inilah ciri-ciri

dari mindfulness yaitu menyadari sadar

apa adanya dan tetap perhatian pada

kondisi here now to download lupa ya

untuk berlatih terus setiap harinya

tidak harus selalu duduk bersila tetapi

saat kita melakukan sesuatu saat makan

saat sedang dalam perjalanan sedang

dalam melakukan

patut kita benar-benar fokus

melakukannya dan itulah cara kita main

food Dengan begitu seolah-olah kita

belajar untuk mengendalikan pikiran kita

ya seolah kita mengajak selalu tinggal

kita tuh berada pada kendali kita

tentang hasilnya nanti pikiran itu akan

yang menjadi hal yang memang bisa kita

kendalikan Bukan sebaliknya pikiran

tersebut yang mengendalikan kita Oke sip

mantap Semoga apa yang saya sampaikan

bisa bermanfaat selalu ikhlas sabar dan

saja salam sehat jiwa beban teman-teman