Your answers suggest you are often not accepting of your own thoughts and feelings—you may believe there’s a “right” or “wrong” way to think or feel in a given moment. When you are judgmental toward yourself, you may notice that you feel defensive, anxious, or sad.
In addition, you struggle to focus on the situation at hand; instead, you’re preoccupied with the past or worried about the future. This may make you feel less open and inquisitive toward new experiences and can prevent you from feeling in-the-moment.
Research suggests you can increase your awareness through mindfulness meditations that help you both focus on your current state, such as by concentrating on your breathing, and reduce your tendency to ruminate. In addition, you can cultivate more acceptance by practicing loving-kindness meditations that encourage you to be more compassionate toward yourself. For more details, check out this meditation led by Jack Kornfield, which promotes forgiveness toward one’s self, this Loving-Kindness Meditation, and this Compassion Meditation.
To cultivate mindfulness more generally, try these exercises:
- Body Scan Meditation. Become more aware of your body and relieve tension through acceptance.
- Walking Meditation. Turn your attention to the sensations of walking, from the balancing of your body to the sound of your steps, to cultivate a calmer mind.
- Raisin Meditation. Bring mindful attention to the process of eating a single raisin, in order to cultivate a healthier relationship with food.
- Savoring Walk. Take a different walk, this time being mindful of all the sights, sounds, and smells around you—and discover a newfound appreciation for your surroundings.
You can also read our article analyzing the results from the rest of the Greater Good community.
