Meditation that cultivates mindfulness can be particularly effective at reducing stress, anxiety, depression, and other negative emotions. Mindfulness is the quality of being fully engaged in the present moment, without over-thinking or analyzing the experience. Rather than worrying about the future or dwelling on the past, mindfulness meditation switches the focus on what is happening right now. Mindfulness meditation is not equal to zoning out. It takes effort to maintain your concentration and to bring it back to the present moment when your mind wanders or you start to drift off. But with regular practice, mindfulness strengthens the areas of the brain associated with joy and relaxation.
Mindfulness provides a potentially powerful antidote to the common causes of daily stress such as time pressure, distraction, agitation, and interpersonal conflicts.
How to do a Mindfulness Exercise
• Find a comfortable place to sit. It can be on a chair or on the floor, but do not slump or slouch. Keep your posture straight but relaxed, making sure you are not rigid or stiff. You may wish to place pillows under your knees if you are lying on the floor. Or even cover yourself so you do not get cold. ensure you are comfortable before you start so you do not need to stop and reposition yourself.
• Focus on your breathing.
• Concentrate your attention completely on your breathing. Become aware of the sensations as the air enters the nose. Become aware of that feeling as your breath goes in and out. Do not attempt to influence or adjust your breathing; let it happen naturally. Marvel at the quality and precision of internal sensations that are normally ignored. Wonder at how deeply you can sense the air inside you. Allow yourself time to be aware of the air going in and out, nothing else. Keep your mind on your breathing; become your breathing.
• When thoughts come into your mind, it’s OK. See your thoughts for what they are, they are just passing through your mind. When thoughts come, allow them to wander off on their own. Do not get involved in the thought. Notice them and return your focus to your breathing.
• Treat each thought as a guest. When a thought or feeling arises, simply observe and acknowledge it. There is no need to interpret it or to use it. You might wonder where it came from, what caused it to surface now, what purpose it serves. If you feel yourself drifting away on a thought refocus on your breathing. Use your breathing as the anchor for your mindfulness.
• Stay in the moment as long as you can. Continue to focus on your breathing. Aim to clear your mind completely for a minute , 2 or 3 minutes and then 5 minutes. With practice you will be able to extend your time to twenty minutes or more.
• Notice the repeating thoughts. As you progress you will come to recognize that the same thoughts are appearing, over and over, even in your calmest moments. Notice them and let them pass by, returning your attention to your breath.
With practice it will be easier for you to achieve this calm state of mind and body. Once you have finished your mediation take the time to be aware of your body. How does it feel? How do you feel? What is it like for you to release yourself from your thoughts?
Mindfulness provides a potentially powerful antidote to the common causes of daily stress such as time pressure, distraction, agitation, and interpersonal conflicts.
How to do a Mindfulness Exercise
• Find a comfortable place to sit. It can be on a chair or on the floor, but do not slump or slouch. Keep your posture straight but relaxed, making sure you are not rigid or stiff. You may wish to place pillows under your knees if you are lying on the floor. Or even cover yourself so you do not get cold. ensure you are comfortable before you start so you do not need to stop and reposition yourself.
• Focus on your breathing.
• Concentrate your attention completely on your breathing. Become aware of the sensations as the air enters the nose. Become aware of that feeling as your breath goes in and out. Do not attempt to influence or adjust your breathing; let it happen naturally. Marvel at the quality and precision of internal sensations that are normally ignored. Wonder at how deeply you can sense the air inside you. Allow yourself time to be aware of the air going in and out, nothing else. Keep your mind on your breathing; become your breathing.
• When thoughts come into your mind, it’s OK. See your thoughts for what they are, they are just passing through your mind. When thoughts come, allow them to wander off on their own. Do not get involved in the thought. Notice them and return your focus to your breathing.
• Treat each thought as a guest. When a thought or feeling arises, simply observe and acknowledge it. There is no need to interpret it or to use it. You might wonder where it came from, what caused it to surface now, what purpose it serves. If you feel yourself drifting away on a thought refocus on your breathing. Use your breathing as the anchor for your mindfulness.
• Stay in the moment as long as you can. Continue to focus on your breathing. Aim to clear your mind completely for a minute , 2 or 3 minutes and then 5 minutes. With practice you will be able to extend your time to twenty minutes or more.
• Notice the repeating thoughts. As you progress you will come to recognize that the same thoughts are appearing, over and over, even in your calmest moments. Notice them and let them pass by, returning your attention to your breath.
With practice it will be easier for you to achieve this calm state of mind and body. Once you have finished your mediation take the time to be aware of your body. How does it feel? How do you feel? What is it like for you to release yourself from your thoughts?
RSS Feed
