Mindfulness is the way of paying attention to what is happening right now, by observing whats going on inside (Your thoughts, feeling and physical sensation ) and outside (your interaction and surrounding) with an open mind and without judgement.
Mindfulness helps us stay focused and present when we practice it in daily basis. The goal of mindfulness meditation is to develop the capacity to be fully present for whatever is occurring right here and now. It 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.
When you’ve stabilized your concentration by focusing on your breath, you can expand your awareness to include the full range of bodily sensations — and eventually you can just welcome whatever presents itself in your field of experience.
How to Perform Mindfulness Meditation
There are some steps while performing mindfulness meditation.
Step 1. Get into a comfortable posture: 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.
Step 2. Focus on your breathing: Concentrate your attention completely on your breathing. Become aware of the sensations inside your air passages as the air enters the nose. Just become aware of that feeling as your breath goes in and out. Do not attempt to influence or check your breathing; just let it happen naturally. Wonder at how deeply you can sense the air inside you. Just allow yourself time to be aware of the air going in and out, nothing else. Keep your mind on your breathing; become your breathing.
Step 3. Be Aware: When thoughts come into your mind, that’s o.k. Just examine the thoughts for what they are, as if they were some strange animal that wandered into your sight. When these thoughts come into your mind, allow them to wander off on their own and wish them well on their way. Do not get involved in the thought. Just notice that it is there and return your focus to your breathing.
Step 4: Simply Observe and acknowledge : 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. Notice it like a precious jewel, turning it this way and that. If you feel yourself drifting away on a thought then just return and refocus on your breathing. Use your breathing as the anchor for your mindfulness.
Step 5. Stay in the moment as long as you can: Continue to focus on your breathing. Aim to clear your mind completely for 5 minutes. With practice you will be able to extend the time to twenty minutes or more.
Ten Simple Ways You Can Practice Mindfulness Each Day:
1. As you awaken in the morning, bring your attention to your breathing. Instead of letting your mind spin off into yesterday or today, take mindful breaths. Focus on your breathing, and sense the effects of breathing throughout your body.2. Instead of hurrying to your usual routine, slow down and enjoy something special about the morning; a flower that bloomed, the sound of the birds, the wind in the trees.
3. On the way to work or school, pay attention to how you walk, drive or ride the transit. Take some deep breaths, relaxing throughout your body.
4. When stopped at a red light, pay attention to your breathing and enjoy the landscape around you.
5. When you arrive at your destination, take a few moments to orient yourself. Breathe consciously and calmly, relax your body, then begin.
6. When sitting at your desk or keyboard, become aware of the subtle signs of the physical tension and take a break or walk around.
7. Use the repetitive events of the day (the ringing telephone, a knock at the door, walking down the hall) as cues for a mini-relaxation.
8. Walk mindfully to your car or bus. Can you see and appreciate something new in the environment? Can you enjoy walking without rushing?
9. As you return home, consciously make the transition into your home environment. If possible, after greeting your family or housemates, give yourself a few minutes alone to ease the transition.
10. As you go to sleep, let go of today and tomorrow. Take some slow, mindful deep breaths.
Other Mindfulness Meditation Techniques are:
Body Scan – Body scanning promotes mindfulness by focusing your attention on various parts of your body. Like progressive muscle relaxation, you can start with your feet and work your way up. However, instead of tensing and relaxing your muscles, you simply focus on the way each part of your body feels, noticing any sensations without labeling then as “good or bad”.
Walking Meditation – You don’t have to be seated or still to practice mindfulness. In walking meditation, mindfulness involves being focused on the physicality of each step; the sensation of your feet touching the ground; the rhythm of your breath while moving, and feeling the wind against your face.
Mindful Eating – Did you ever finish your meal or wounder what happened to the food you eat? Well here is the meditation for paying attention what you are putting into your mouth . Not only you will enjoy your food as you never before but mindful eating will facilitate your digestion by reducing the tension or stress you bring to your table. Sit down at the table and focus your full attention on the meal. This means no T.V., reading the newspaper, or eating on the run. Eat slowly, takingtime to concentrate on each bite, noticing the texture and taste of the food.
