Mindful meditation is a Buddhist practice with ancient origins. You don’t need any experience in meditation to start out with this type of meditation. It is enjoyable and easy to learn.
In this practice you become aware of your breathing, body sensations, emotions, and thoughts. You learn to notice these and not to attach to them. You just let go of it as you become aware of what it is.
Here is a closer look at this type of meditation, what it is, how to practice it, and some easy steps to help you get started.
Mindfulness – What is It?
Take a minute to think about how you feel when you are stressed. This state is unpleasant. You feel restless and your mind begins jumping from one thing to another, and this becomes a cycle of aimless thoughts.
Mindfulness is a state of attention where you embrace any and all mind states without preferring one to another. Your mind’s restlessness or impatience are all equally valid objects of your attention.
So whatever arises in the present moment is an opportunity for insight and learning, and potentially, for liberation. Your meditation practice is succeeding simply in your present-moment awareness of what is.
Where and When Should it Be Practiced?
Mindful meditation can be practiced anywhere and you can practice it at any time. However, when you are just starting out with this type of meditation, the best place to practice is somewhere where you don’t have outside distractions.
Consider practicing right when you wake up in the morning in bed or spend a few moments practicing before your bedtime. When you are commuting to work, this is a perfect time to try mindful meditation. If you are having a very busy time at work, you can take a break to use this type of meditation.
During the day there are many different opportunities for practicing this mindful meditation. You don’t have to practice for hours to achieve mindfulness.
Simply notice your own breathing anytime you like. This is a great thing to be mindful of. Then notice whatever else comes up. Perhaps some thoughts or emotions. Okay, acknowledge that and let it go.
As you begin to use this type of meditation more and more, you’ll find that you can quickly relax and become mindful. When you have some time on hand, practicing this type of meditation is a great idea. You can give attention to the object of meditation for a few moments while waiting for the bus or waiting in line at a store.
Many people find that it is easier to start out with the eyes closed when they are first practicing mindful meditation. This can help you to eliminate distractions. Others like to practice in a room that is dark. This can eliminate distractions and also keep you calm.
Steps to Mindfulness Meditation for Beginners
Mindfulness meditation is all about focusing your mind and being aware of actions and thoughts in the present. Research shows that this type of meditation lowers stress levels, improves your mood, and even improves the function of your immune system.
Here are some simple steps you can use to achieve mindfulness:
1 – Find a place that is comfortable and quiet. Sit on the floor or in a comfortable chair. Just make sure that you keep the neck, back, and head straight without becoming stiff.
2 – Focus your mind on the present. Notice your breath. Notice your thoughts and any feelings in your body. Try not to judge any of it. You are just an observer.
3 – Focus on the way that you are breathing. Think about the way it feels as you breathe and the air moves in and out of the nose. You should feel the air enter your body through your nostrils and feel it leave through your mouth (or nose). Feel the way your stomach falls and rises with your breath.
4 – Begin watching your thoughts. Whether the thought is one of anxiety, hope, fear, or worry, watch it as it comes and goes. Don’t suppress thoughts as they occur, but note the thoughts, keep focusing on your breathing.
5 – If you notice your thoughts are carrying you away, take a look at where your mind went and don’t judge yourself. Simply go back to the focus on your breathing. This will happen, but don’t be hard on yourself. This is part of your practice.
6 – As your time of mindful meditation is almost over (maybe 20 minutes), take a few minutes to sit and just notice the atmosphere around you.
Then slowly get up and go about your day. You can do this routine several times each day as you continue to learn to achieve mindfulness more quickly.
6 Steps For Balanced Living
If you’d like to learn Mindfulness, check out the new Wild Divine Meditation Program on Mindfulness. This is state of the art, how to meditate mindfully. Learn at home on your computer much more quickly than with a traditional teaching method.
Mindful Breathing opens the door to your inner world.