Very Well / Zoe Hansen
Mindfulness meditation is a mental exercise that teaches you to slow down your mind, let go of negative thoughts, and calm both your mind and body. It is a combination of meditation and the practice of mindfulness, which is the ability to focus completely on the present moment so that you can acknowledge and accept your thoughts, feelings, and sensations without judgment. It can be defined as a mental state that involves doing something.
Techniques vary, but generally, mindfulness meditation involves deep breathing and awareness of your body and mind. You don’t need any props or preparation to practice mindfulness meditation (unless you enjoy candles, essential oils, and mantras). All you need to get started is a comfortable place to sit, 3-5 minutes of free time, and a non-judgmental mindset.
How to practice mindfulness meditation
Learning mindfulness meditation is easy enough to practice on your own, but you can also get started with the help of a teacher or program, especially if you practice meditation for specific health reasons. Here are some easy steps to get started on your own.
Comfortable
Find a quiet and comfortable place. Sit on a chair or on the floor without stiffness, with your head, neck, and back straight. Wearing comfortable, loose-fitting clothing can also be helpful to avoid distractions.
However, this practice can be done anywhere and at any time, so no dress code is required.
Consider a timer
Although not required, using a timer (preferably with a soft, gentle alarm) can help you forget about time and focus on your meditation, eliminating any excuses to stop and do something else.
Many people lose track of time while meditating, so you can also try not to meditate for too long. Also, be aware of where you are after meditation and allow yourself time to gradually stand up.
Some people meditate for long periods of time, but even a few minutes each day can make a difference. Start with short meditation sessions of 5 minutes and increase the session time in 10 or 15 minute increments until he can meditate for 30 minutes at a time.
focus on breathing
Focus on your breathing and feel the air moving in and out of your body as you breathe. Feel your belly expand and drop as air enters and exits your nostrils. Notice the temperature change when you inhale and exhale.
notice your thoughts
The goal is not to stop thinking, but to become more comfortable “witnessing” it. When a thought pops into your head, don’t ignore it or suppress it. Just notice them, stay calm, and use your breath as an anchor. Imagine your thoughts passing by like clouds. Watch them shift and float. Repeat this as many times as necessary during meditation.
let’s take a rest
When you find yourself getting caught up in your thoughts, whether it’s worry, fear, anxiety, or hope, observe where your mind has gone without judgment and just return to your breath. Don’t be too hard on yourself if something like this happens. The practice of returning to your breathing and refocusing on the present is a mindfulness practice.
Download the app
If you have trouble practicing mindfulness meditation on your own, consider downloading apps (like Calm or Headspace) that offer free meditations and teach you different tools to stay focused throughout the day. Please consider.
Remember that meditation is a practice and is never perfect. As you are, you are ready to start now. Try the free mindfulness meditation below to get started.
Meditation: Combining mindfulness and gratitude
Impact of Mindfulness Meditation
Practicing mindfulness meditation regularly has benefits for your mental health as well as your physical. These include:
- stress reduction: Mindfulness-based stress reduction (MBSR), a standardized therapeutic approach to mindfulness meditation, has been shown to reduce stress symptoms in healthy people. This practice has also been shown to be effective for many mental and physical ailments, including anxiety, depression, and chronic pain.
- decreased heart rate: Heart disease is one of the leading causes of death in the United States, and research suggests that mindfulness may benefit your heart. In one study, participants enrolled in an online mindfulness meditation program or were added to a waiting list for traditional heart treatment. Those who participated in mindfulness meditation had significantly lower heart rates and performed better on tests of cardiovascular capacity.
- Improving immunity: Research also suggests that practicing mindfulness may improve the body’s resistance to disease. One study compared the effects of both mindfulness and exercise on immune function. The results showed that those who took part in an eight-week mindfulness course had greater improvements in immune function than the exercise group.
- better sleep: Studies have also shown that practicing mindfulness meditation can improve sleep and may even help treat certain sleep disorders. A 2019 study found that mindfulness meditation significantly improved sleep quality.
Mindfulness meditation can be more powerful if you practice it regularly, but it doesn’t necessarily have to be done every day. Studies have shown that meditating three to four times a week can have great benefits, and neuroimaging studies have shown that meditating for eight weeks on a regular basis actually changes your brain.
Tips for practicing mindfulness in daily life
Practicing mindfulness meditation can help you find ways to incorporate mindfulness into your daily life. Especially on days when life is so busy that I don’t have time to spend alone time. Mindfulness meditation is a technique, but there are many opportunities to practice mindfulness in everyday activities and tasks.
- brush teeth: Feel your feet on the floor, the brush in your hands, and your arms moving up and down.
- Dish-washing: Enjoy the feel of hot water in your hands, the expression of bubbles, and the sound of the pot hitting the bottom of the sink.
- do laundry: Notice the smell of clean clothes and the feel of the fabric. Add an element of concentration and count your breaths while folding laundry.
- driving: Turn off the radio or play some soothing music, such as classical music. Imagine your back straight and find the middle ground between relaxing your hands and gripping the steering wheel too tightly. If you notice your mind wandering, bring your attention back to where you and your car are in space.
- Exercise: Instead of watching TV while on the treadmill, try focusing on your breathing and the position of your feet as you move.
- prepare the children for bed: Get down to your children’s level, look them in the eye, listen more than you talk, and enjoy their closeness. When you relax, they relax too.
A word from Berrywell
Starting a mindfulness meditation practice can sometimes seem scary, but it’s important to remember that even a few minutes each day can help. Just being there for just a few minutes can reap huge benefits. It’s a habit that you can do repeatedly, even if you don’t do it every day, when you need to.