In today’s fast-paced world, rest and relaxation have become a thing of the past for many of us. There’s stress and anxiety that creep in as you try to process worries and concerns of the past and the future.
The digital age makes it even worse as we are constantly bombarded with social media, news, emails, etc. This constant influx of information and multitasking can overwhelm the brain and lead to difficulty concentrating on one task or thought for an extended period.
With the increase of smartphones and other digital devices, more distractions are readily available. Constant notifications, messages, and the temptation to check social media can interrupt our focus and contribute to wandering thoughts.
If you’re not careful, the constant stress, worry, and unrest may put you at high risk of depression, stroke, heart disease, and other illnesses.
One thing I do to tame my wandering mind is engage in a mindfulness practice.
Every evening, after dealing with all the stresses of the day, I sit upright on my yoga mat, eyes closed, and palms resting on my lap as I listen to an instructor guide me to pay attention to the present by focusing on my breathing, emotions, thoughts, and bodily sensations.
Of the many ways of reducing stress, from meditation to exercise to yoga, mindfulness meditation has become the next big thing in the wellness industry.
Let's learn what mindfulness meditation is and how to practice mindfulness while you meditate .
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What Is Mindfulness Meditation? Mindfulness meditation is a meditation practice that focuses on cultivating awareness of the present moment. It entails intentionally paying attention to your thoughts, bodily sensations, feelings, and the surrounding environment without judgment.
Mindfulness meditation aims to develop a deeper understanding of the mind and cultivate a sense of clarity, calmness, and acceptance.
The mindfulness meditation practice is a type of meditation that combines meditation with being mindful, which can be defined as the ability to remain fully present and aware of where you are and what you’re doing without being overwhelmed or overly reactive by what’s happening around you.
Techniques may vary, but mindfulness meditation generally calls for mind and body awareness, as well as deep breathing. Practicing mindfulness meditation doesn’t need a lot of preparation; all you need is just a few minutes of your time, a comfortable spot to sit, and the right, non-judgmental attitude.
What are the Benefits of Mindfulness Meditation?
Most people think of using mindful meditation simply as a way to reduce stress levels, anxiety, and depression, but the benefits are so much more far-reaching. Scientific research reveals that mindfulness meditation shares many of the same physical health benefits offered by general meditation practices .
You may be aware that the combination of meditating and mindfulness helps improve mood, but did you know that mindfully meditating on a daily basis can lead to positive changes in your brain ? The practice also:
4 Examples of Meditation and Mindfulness Exercises You can practice mindfulness through various structured mindfulness exercises as outlined below.
1. Walking Meditation Many people believe meditation only involves sitting in a yoga pose and doing nothing but breathing. This could be the reason why many people don’t do it, especially those who have trouble sitting still , like individuals who have ADHD. However, it’s good to note that people who cannot sit still can practice walking meditation, which is still as effective as sitting meditation.
Find a quiet place and begin walking slowly, focusing more on the act of walking itself, being aware of the little movements, keeping your balance, and being aware of your physical sensations.
2. Body Scan Meditation Body scan meditation is done while lying with arms at the sides, legs extended, and palms facing up. Slowly and deliberately pay attention to each part of your body, from head to toe. Focus on your thoughts, emotions, and any body sensations.
3. Sitting Meditation Find a comfortable place to sit straight with your feet flat on the ground and arms in your lap. Begin breathing through your nose while focusing on how your breath goes in and out of the body. Note any thoughts or sensations that may interrupt your meditation and prevent you from keeping focus on your breath.
4. Mindful Meditation through Awareness Contrary to popular belief, mindfully meditating doesn't mean that you have to stop everything you are doing. One definition of meditation is "to focus one's thoughts on; reflect on or ponder over." This means that you can easily add practicing mindfulness meditation to your life.
Live in the Moment Try to be intentional in everything you do. Find pleasure in simple things.
Pay Attention Today’s busy world makes it challenging to slow down and enjoy life. Take time to experience your surroundings using all your senses — sound, taste, touch, smell, and sight. For instance, when enjoying your favorite meal, take your time to observe, smell, and taste it.
Focus Your Breathing Every time you experience negative thoughts, try to sit still, close your eyes, and take a deep breath.
7 Tips for Beginners on How to Practice Mindfulness Meditation
You don’t have to be an expert to practice mindfulness meditation. The practice is simple enough to do on your own, although having a program or teacher can be helpful, especially when getting started. Like physical exercise , mindfulness exercises should become part of your daily routine.
It is a practice, and you’re bound to improve as you continue doing it. Therefore, don’t wait to become an expert for you to start.
Here are simple ways to get started with mindfulness meditation.
1. Choose A Quiet, Peaceful Environment Mindfulness meditation should be done in a quiet, distraction-free environment without interruptions. It can be under a tree outside or in a quiet room in your house. Though not necessary, place healing crystals and candles around you for that extra peaceful vibe.
2. Get Comfortable Effective meditation requires you to be as comfortable as possible. Therefore, have meditation cushions in the room where you can comfortably sit. Wear comfortable, loose clothing, and find the best position.
While many people sit in a lotus position when meditating, there are many ways to go about it. You can sit on the floor or chair, stand, or lie down. Ensure you try different positions to find one that suits you. Also, ensure the room temperature isn’t too cold or too hot.
3. Dedicate 5- 20 Minutes to the Practice Each Day For beginners, it’s advisable to start with short sessions of 5 minutes and climb your way up to 20 minutes. Consider using a timer with a faint, gentle alarm to avoid checking the time during the session. A timer will also ensure you don’t lose track of time, as some people tend to meditate for far too long.
4. Remove all Distractions and Focus on the Here and Now When you’re ready to begin your session, close your eyes and try to redirect your mind away from distractions as much as possible. It might take time to clear your head of everything happening, but don’t be too hard on yourself.
Do your best to refocus on the present moment by reminding yourself that you can control your thoughts and emotions. If negative thoughts cross your mind, let them slide without judgment.
5. Focus on Your Breathing Breathe deeply and slowly through your nose and release through the mouth, paying attention to each inhalation and exhalation and noting how the air fills your lungs. Every time your thoughts and emotions wander, slowly refocus your attention on the inhalations and exhalations.
The goal is not to disregard or suppress your thoughts but to recognize them without judgment.
Remember, practice makes perfect, and with time, you’ll be able to control your thoughts better. So, don’t be hard on yourself if your mind wanders a lot, whether with anxiety, fear, worry, or hope; being able to return to breathing and gently bring your focus to the present is what we call mindfulness.
6. Focus on Bodily Sensations While your mind may wander to the past or jump to the future, your body always remains present. So, when your mind goes off, putting your focus on body sensations is easier.
Take your time to scan your body, paying attention to all body parts and how they feel. You can start from the head, for instance, to your feet; do you feel any pain, coldness, heat, or warmth? Noticing all these details will enhance your awareness of the present, which is a primary objective of mindfulness.
7. Download an App If you’re finding it difficult to practice mindfulness meditation on your own, download a meditation app such as Headspace, Calm, or Insight Timer, which has various tools and free meditations to get you started. There are also a wealth of free videos available.
Remember, you don’t need to be perfect to get started; you’ll get better with time. You’re ready to start now!
Start Your Mindfulness Practice Today Mindfulness meditation is not just some passing wind; it’s a practice that is growing in leaps and bounds and for a good reason. Research shows that practicing mindfulness meditation can improve your mental health, reduce physical pain, increase attention and focus, reduce negative emotions, enhance overall well-being, and even make you smarter . That explains why many people are turning to this practice for self-improvement and personal growth .
But, despite its rising acceptance, many people still think that mindfulness practices only involve emptying their minds or taking mini naps. Beginners often struggle with difficult emotions and thoughts, fall asleep, become distracted or bored, and feel uncomfortable.
However, you don’t have to feel discouraged despite all these struggles.
As I mentioned several times, mindfulness is a practice that can be improved with time. It is not about centering your thoughts or being positive all the time but about noticing what happens in the moment, the good and the bad, the difficult and the easy, and the joyful and the painful.
It’s like building a muscle that allows you to be awake and present in your daily life.
So, go ahead and start your mindfulness exercises today. Here's a quick mindful meditation you can do now!
VIDEO
Clear Your Mind, A Guided Mindfulness Meditation courtesy of Great Meditation
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Common Questions about Mindfulness Meditation for Beginners The goal of this article was not to teach you everything there is to know about the practice of meditating with mindfulness but rather to provide you with some tips so you can get going. While you may want to keep researching and searching for more information — which is totally fine — just don't let it hold you back!
Is There A Wrong or Right Way to Meditate? There’s no wrong or right way when it comes to practicing mindfulness meditation. Some people think they’re doing it wrong when they can’t quiet their minds, but if you can notice when your mind goes off and manage to return to your specific meditation object — body sensation, sound, object, then you’re on the right track.
Also, you don’t have to always make your meditation a formal affair where you sit down in a quiet place. Mindfulness is a simple practice that you can perform anywhere, anytime. You can practice mindfulness when cooking, eating, hiking, or walking your dog. The trick is to do everything with awareness and intentionality.
How Do You Incorporate Yoga and Mindfulness Meditation Practice? Practicing yoga gives you a perfect opportunity to be mindful. Yoga helps you focus, be calm, and be aware, all of which are essential in mindfulness. Several yoga poses can help you practice mindfulness to reduce anxiety and stress and boost your well-being.
Do I Have to Make Mindful Meditation a Daily Practice? While being grateful and mindful every day is a good idea, you don't have to formally practice mindful meditation as part of your daily routine. With that said, allocating a little bit of time each day to meditate is a beneficial practice.
Daily practice of both mindfulness and meditation will help you become better at it and reap more benefits. You don't have to start big; try stacking it with something else you do every day to build the habit.
