Spotlight on 'Living Consciously'

Introduction

Positive psychology is a field of study that focuses on the positive aspects of human behaviour and experience, rather than just the negative (1). It aims to help individuals lead more fulfilling lives by focusing on what's working, rather than what's not. One key aspect of positive psychology - and one of our core values - is the importance of living consciously, which means being present and aware in the moment.

Living consciously is essential for leading a fulfilling life, as it allows us to fully engage with our experiences and make the most of them (2). When we live consciously, we are more aware of our thoughts, feelings, and surroundings, and we are better able to respond to them in a positive way. This can lead to increased happiness, better relationships, and improved overall well-being.

How to Live Consciously

So, how can we live more consciously? There are a few key strategies we can use to help us become more present and aware in our daily lives.

Mindfulness
First, it's important to practise mindfulness (3,4). Mindfulness is the practice of being present and fully engaged in the current moment. This means focusing on the sensations in your body, the thoughts in your mind, and the emotions you are feeling. You can practise mindfulness in a variety of ways, such as through meditation, yoga, or simply taking a few deep breaths and paying attention to your surroundings.

Gratitude
Another strategy for living consciously is to cultivate gratitude. Gratitude is the practice of focusing on the positive aspects of your life and expressing appreciation for them. When we focus on what we're grateful for, we naturally become more aware of the good things in our lives, which can help us to feel happier and more fulfilled (5). You can cultivate gratitude by keeping a gratitude journal, making a daily gratitude list, or simply taking a few moments each day to reflect on what you're thankful for.

Self-awareness
In addition to mindfulness and gratitude, it's important to pay attention to your thoughts and beliefs. Our thoughts and beliefs have a powerful impact on our emotions and behaviours, so it's essential to be aware of them and work to shift them in a positive direction (6). This can involve challenging negative self-talk, practising positive affirmations, or seeking out evidence that supports more positive beliefs.

Self-care
Finally, it's important to practise self-care (7). Self-care means taking care of yourself physically, emotionally, and mentally. This can involve things like getting enough sleep, eating a healthy diet, exercising regularly, and engaging in activities that bring you joy and fulfilment. When we take care of ourselves, we are better able to show up as our best selves in all areas of our lives.

Living consciously can have a profound impact on our overall wellbeing. By being present and aware in the moment, we can experience more joy, happiness, and fulfilment in our lives (8). It can also help us to develop more positive relationships with others, as we become more attuned to their needs and emotions (9).

So, how can you start living more consciously today? Here are a few tips to get you started:

Practice mindfulness. Take a few deep breaths and focus on the sensations in your body. Pay attention to your thoughts and emotions without judgement.

Cultivate gratitude. Take a few moments each day to reflect on what you're grateful for. Write it down in a journal or make a mental note.

Challenge negative self-talk. When you notice negative thoughts creeping in, challenge them with evidence that supports a more positive belief.

Practice self-care. Take care of yourself physically, emotionally, and mentally. Engage in activities that bring you joy and fulfilment.

Connect with others. Spend time with people who uplift and inspire you. Practise active listening and empathy to build stronger relationships.

Conclusion:

In conclusion, living consciously is a key aspect of positive psychology and can help us to lead more fulfilling lives. By being present and aware in the moment, cultivating gratitude, challenging negative thoughts and practising self-care, individuals can begin to live more consciously and experience the benefits associated with living consciously.

References:

(1) Seligman, M. E. P. (2011). Flourish: A visionary new understanding of happiness and well-being. Free Press.

(2) Kabat-Zinn, J. (2013). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Bantam Books.

(3) Baer, R. A. (2003). Mindfulness training as a clinical intervention: A conceptual and empirical review. Clinical psychology: Science and Practice, 10(2), 125-143. https://doi.org/10.1093/clipsy.bpg015

(4) Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of consulting and clinical psychology, 78(2), 169-183. DOI: 10.1037/a0018555

(5) Wood, A. M., Froh, J. J., & Geraghty, A. W. (2010). Gratitude and well-being: A review and theoretical integration. Clinical psychology review, 30(7), 890-905. DOI: 10.1016/j.cpr.2010.03.005

(6) Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218-226. DOI: 10.1037/0003-066X.56.3.218

(7) Posluns, K., Gall, T.L. Dear Mental Health Practitioners, Take Care of Yourselves: a Literature Review on Self-Care. Int J Adv Counselling 42, 1–20 (2020). https://doi.org/10.1007/s10447-019-09382-w

(8) Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), 822-848. DOI: 10.1037/0022-3514.84.4.822

(9) Reis, H. T., & Gable, S. L. (2003). Toward a positive psychology of relationships. In C. L. Keyes & J. Haidt (Eds.), Flourishing: Positive psychology and the life well-lived (pp. 129-159). American Psychological Association. https://doi.org/10.1037/10594-006