We often become aware of mindfulness meditation or we heard about mindfulness sometimes, but can we try it or not. We have some questions about how to practice it, How to do mindfulness, Am I doing it right or not? So in today's blog, I let you know what is mindfulness meditation, how to do it, and what are the benefits.
What is Meditation:
What is mindfulness:
What is Mindfulness Meditation?
Mindfulness meditation is the type of meditation that teaches you to pay attention to the thoughts that pass through your mind without any judgment and involvement. You may simply observe them. It teaches you to be present. It is the mental training that helps to slow down our thoughts, discharge our negativity, calm and relax our mind and body. It also helps to enjoy the moment by easing unwelcoming thoughts, stress, and anxiety.
Originally Mindfulness meditation begins from Buddhist teachings and has become a widely famous meditation technique in the west. It involves deep breathing that we do in meditation and focusing on the "NOW" moment that we do in mindfulness so we can recognize and accept our thoughts, feelings, and sensations beyond our judgment. In short, it is the practice of paying direct attention to our own thoughts, emotions, and sensations - to feel whatever is happening. So in simple, it involves deep breathing and awareness of mind and body.
How to do mindfulness meditation practice?
Actually, we can do mindfulness practice anywhere and anytime either through mindful moment practice or walking meditation, or body scan, it depends on what kind of mindfulness exercise you want to do. We can practice mindfulness even if we are too busy with the help of establishing mindfulness in our daily life.
1) Find out the place:
At first, we need to find out a quiet place where we will not be interrupted. It should be a place where no one can disturb us. Also, we need to choose a place that feels calm and peaceful.
2) Set a time limit:
If we are beginners, we can choose short times for that such as 5 or 10 minutes. Do not choose to start practicing for a very long time as you feel overwhelming. We can try to set a timer so that it can be easy for us to end a session.
3) Notice your body:
There is not just one pose to meditate but we can do it with the pose we feel comfortable with. we can sit in a chair or on the floor with crossed legs or in lotus posture - all are ok. But take into consideration that whatever position you choose, you will feel comfortable and relax for some time and also you can stay stable for some time.
4) Set your mind:
It may take some time to settle our mind to concentrate on the breath in the beginning. So it is okay with that. No need to push our minds to forcefully concentrate on breathing. You need to do is just take a few moments to identify your feelings and then slowly shift your focus to your breaths.
5) Feel your breath:
Focus on your breath, noticing the sensations of your breath as air moving in and out of your body. Feel each breath as it flows in, also feel lungs, and then release it with your mouth. And then try to deepen your breath and pay attention to your breath. Practicing mindfulness is itself observing your breath. It helps to calm and relax your mind and body.
6) Notice your thoughts:
We have to just notice or observe our thoughts, we are not going to stop our thoughts. When a thought comes to our mind, we should not ignore the thought but we simply note that thought. We will not engage in that thought and also we will not judge that thought. We should be calm and focus on our breathing. It will help to relax your mind and body.
7) Be kind to your mind:
If you find that you will get distracted by your negative thoughts or anything, just return to observing your breathing. Even when you realize that your thoughts are unpleasant and you feel fear and anxiety, return to concentrate your thoughts. Do not force yourself when it happens. The practice of mindfulness is if you find difficulty then returning to your breaths and pay attention to the present. Remember that you have to be kind with your mind, you have not to judge yourself.
The main purpose of mindfulness meditation is to achieve a state of awareness, alert and focused relaxation. Some points you need to keep in mind when you are practicing mindfulness are, you need to be kind to your mind when your mind wanders. When you notice that it has moved, you kindly redirect it to sensations in the present. And the second thing is to keep practice.
What are the benefits of Mindfulness meditation:
The practice of mindfulness meditation gives benefits to your physical health as well as your mental health if you practice it daily. It can help to improve in positive changes in health and behaviors.
1) Reduce stress and anxiety:
MBSR (Mindfulness-based stress reduction), A standardized therapeutic method for mindfulness meditation has been shown that Mindfulness meditation reduces the symptoms of stress. This method also improves psychological functions and reduced levels of depression, anxiety, and chronic pain.
2) Improves overall well being:
Mindfulness helps us become fully involved in activities, makes them more comfortable to enjoy the happiness in our lives, and especially helps to deal with unfavorable events. We are less likely to engage in past thoughts and future worries with the help of the practice of mindfulness. Because it mainly focusing on the present moment.
3) Improves mental health:
Research shows that mindfulness meditation helps to reduce stress, anxiety disorders, depression, and other psychological problems. It might improve sleep and relaxation. It helps to produce more sleep hormone melatonin.
4) Improves Physical health:
Mindfulness meditation helps to improve physical health in many ways. It helps to reduce the level of heart diseases, blood pressure, chronic pain, stress.
Mindfulness meditation helps you to stay present and fully engage in your life. Accordingly, you will enjoy your life fully.
0 Comments