Mindfulness meditation is a mental training practice that helps to calm your mind and relax your body. It integrates meditation with the practice of mindfulness so the person learn to be fully focused on “the now”. Mindfulness training helps a person to acknowledge and accept their thoughts, feelings, and sensations without judgment.
A meditation teacher can guide you in practising mindfulness meditation. Techniques for mindfulness training vary, but most techniques involve deep breathing and awareness of body and mind. The best thing is that you don’t need any props or preparation to do it. You can start in a comfortable place to sit or lie down in relaxation, for three to five minutes of free time, and with a judgment-free mindset.
How to Practice Mindfulness Meditation
Mindfulness meditation can be practised on your own; however, a meditation teacher can be very helpful to get started. It is especially useful when you are practising meditation for specific health reasons. Here are some simple steps to begin mindfulness on your own
- Sit on a chair or the floor in a comfortable place. Keep your head, neck, and back straight but not stiff.
- Wear comfortable clothes so you’re not distracted. One can practice meditation anywhere for any amount of time.
- Focus on breathing, attuning to the sensation of air moving in and out of your body as you breathe.
- Set a time limit, especially if you’re just starting. It can be five or 10 minutes.
- Focus your attention on your breathing ways, so you can observe your belly expanding and contracting.
- When your breath focus is stable, you can shift to noticing thoughts, emotions, sensations, and sounds as they rise and dissolve in your mind.
- Don’t be hard on yourself when your mind distracts-just observe where your mind drifts and then gently return your attention to your breath.
Benefits of Practising Mediation
Reduced stress: Meditation mat helps in reducing stress and improving symptoms such as irritable bowel syndrome (IBS), post-traumatic stress disorder (PTSD) and fibromyalgia.
- Improved memory: Regular practice of meditation may help in improving memory and mental clarity. It can also help in combating age-related memory loss and dementia.
- Increased attention: Meditation has found to be an effective way to enhance your attention span. It allows one to stay focused for a long period of time
- Better sleep: Meditation can improve the quality of sleep, especially beneficial for people with insomnia, anxiety and sleep disorders
- Less pain: Meditation can help in regulating emotions. When meditation is combined with medical care, it can help in pain management in chronic illnesses
- Lower blood pressure: Meditation can help in regulating blood pressure. People who do meditation regularly feel more relaxed and calm. It may also reduce strain on the heart and blood vessels and help in avoiding heart ailments.
- Less anxiety: Regular meditation helps in soothing the mind and feeling relaxed. People with mental health issues, like social anxiety, can improve their condition with regular practice of meditation
- Greater compassion: Meditation is a great tool not just for overcoming depression but also for balancing your emotions. It can help you better understand yourself and become compassionate towards yourself as well as others
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