What Is Mindfulness Meditation?

what is mindfulness meditationBy Kimaya Singh

There are many forms of focusing, but what is mindfulness meditation? One form of meditation that is especially beneficial in helping people with their thoughts and emotions is mindfulness meditation. To be mindful is to be aware or conscious of something. In order for us to improve upon ourselves and reach our highest potential, we must become aware of our stressors and debilitation which present themselves as obstacles in our life.

Meditation is a common recommendation by many counselors and even physicians when it comes to combating things like stress and anxiety. The key objective of meditation is to achieve deeper states of relaxation and attain peace of mind. However, there are several varieties of meditation, some incorporating binaural beats, mantras, affirmations, yoga poses, breathing techniques, and more.

 

With mindfulness meditation, you are developing a greater awareness over your thoughts and your feelings. These can even be emotions you keep bottled up or thoughts you suppress. What one resists does indeed persist because one is not actually taking the time to unpack the root cause. Mindfulness meditation teaches us how to detach from our impulses and really think about why we feel the way we feel. In applying this deep self-reflection, we empower ourselves, understanding that we are in control of how we respond to situations that arise. We also understand that we can choose the thoughts we want to think and the emotions we want to feel. Mindfulness meditation incorporates deep breathing and objective observation. 

Benefits of Practice

Alleviate stress. Clear your subconscious stressors by allowing them to come to the surface and looking at them objectively. Thoughts bringing stress and worry within your life will begin appearing less and less.

Clear your mind. Many people still hold onto negative beliefs about themselves. Many of these feelings are just other peoples’ projections that we internalize. By becoming aware of this, you can take your power back.

 

React less. By becoming mindful of your thoughts and feelings, you can disarm your triggers. Thus, you respond mindfully instead of reacting impulsively.

Improve your sleep. When the mind is clouded with stressful thoughts, getting sleep becomes incredibly challenging. Mindfulness meditation puts your mind at ease and helps you reach a deeper state of relaxation so you can get a better quality of rest. 

Boost your confidence. Mindfulness meditation allows you to release negative self-talk by removing self-limiting beliefs. This confidence will allow you to apply yourself in ways you might’ve not been able to before.

 

How to Begin a Mindfulness-Based Meditation Session

1. Find a quiet place to sit down where you will not be disturbed.

2. Gently close your eyes, relaxing the muscles in your face and throughout your body.

3. Breathe in slowly, focusing your attention on your inhalation and the sensation of air filling your lungs.

4. Exhale slowly, focusing your attention of the sensation of air leaving your lungs. 

5. Continue deep breathing and focusing on your breaths.

6. Random thoughts will naturally arise. However, do not judge them. Instead, observe them objectively.

7. Gradually return your attention back towards your deep breathing after you’ve spent a few seconds observing each thought. 

8. Do this exercise for 15-30 minutes a day.

There is a lot of self-realization and healing in silence. By practicing meditation, you can experience life with a cleansed lens. 

 

How to Practice

For starters, you should ask yourself, what is mindfulness meditation? Well, mindfulness meditation entails ensuring you fully understand where you are and what you are doing. You should also not be overwhelmed by what is happening in your surroundings.

You should sit down and start to meditate. Focus on being more aware of the things that are happening daily. To learn more about how to practice mindfulness meditation, you have to begin a regular practice.

How do you Practice?

You can handle different tasks such as eating, walking, reading, or brushing your teeth mindfully. The key is to exclusively focus on one task. By ensuring that you are mindful of your actions, you will be more attentive to what you are doing. You will be tuned into all your senses while you notice your emotions and thoughts. 

When you build mindfulness into your life daily, you will manage to practice mindfulness easily, even when you are not in a position to meditate.

 

Learn How to Meditate

You can set some time whereby you can practice. If you fail to do so, you will be obsessed with deciding when to stop the meditation practice. If you are beginning to meditate, you should try out at least five minutes daily. Eventually, you will manage to meditate for more extended periods. You can use the timer on your mobile phone to time yourself. Some individuals meditate in the morning and evening. If you are too busy to meditate because of your tight schedule, you should try it instead of opting out.

Look for a suitable spot in your premises where you cannot be disrupted easily. You can use the natural light depending on the time of the day you are meditating. You can also stay outside but choose a location whereby there are minimal distractions.

As a beginner, you can start with posture practice. Focus on stabilizing yourself and finding a moment to relax before you can get back to your usual schedule. If you have any injuries, you should modify the practice such that it suits your current situation.

 

Below are tips on how you can practice mindfulness meditation:

1. Take a Seat

Depending on what you are sitting on, be it a meditation cushion or a chair, you should look for a spot that ensures you are stable and will not hang back.

2. Focus on what your legs are doing

If you are seated on a cushion present on the floor, you should ensure you have crossed your legs. You should be comfortably seated in a yoga posture. If you are seated on the floor, ensure your feet are touching the floor.

3. Ensure Your Upper Body is Straightened

The spine is curved in nature, and it should be left that way; there is no need to try ensuring it is straight as you meditate. Your shoulder and head should also be in a comfortable position.

4. Your Upper Arms Should be Situated Parallel to the Upper Body

Your hands should be dropped on top of the legs. For your hand to be at the right spot, ensure the arms are at the sides. You will then make your hunch as you move forward. In this instance, you will be tuning the strings in your body and ensure they are not too tight or too loose.

Final Thoughts

When you ask, “What is mindfulness meditation?” You will receive many answers, because complete solitary silence, breath awareness, walking, or eating a salad could all be settings for a mindfulness meditation session. There is no right or wrong. In fact, Paul Jerard, my teacher, often practices with his domestic cats. The cats would find him in the morning and gather around, while putting their hierarchy aside. Some would just sit and begin to purr. If cats can passively put their rivalries aside for a meditation session, there is hope for all of us.

© Copyright – Aura Wellness Center – Publications Division

 

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