The practice of mindfulness is considered to be an important step in the path to enlightenment in Buddhism. This centuries old practice has generated a lot of curiosity and interest in recent times due to its positive effects on the brain and body. Mindfulness meditation is highly recommended by many psychotherapists as a means to achieve a stable and calm mind and also in the form of treatment for many emotional disorders such as depression and OCD.
So, what is mindfulness meditation and how can you do it? Let's find out right here.
What is mindfulness?
This practice, which ideally should be a part of your regular daily life, basically involves focusing on the present moment. Mindfulness is being aware of your thinking as well as being aware of what you see, hear, feel, taste and smell. It involves just being aware of your thoughts and watching them in a non-judgmental way. No thought is good or bad. You are just aware that you are thinking without making any judgments about it.
What is mindfulness meditation?
While the practice can be done throughout the day to bring about improvements in your mood, concentration, and decision-making abilities, you may benefit a lot by just spending 30 minutes each day indulging in the practice of mindfulness meditation.
It basically means that for 30 minutes each day you just sit quietly in a comfortable posture and practice being mindful. Daily regular practice of this meditation has been found to boost your immunity, improve mood, and decrease stress.
How to do mindfulness meditation?
First, you need to find a comfortable place to do your practice. Choose a quiet place where there are no distractions. Ask your family members not to disturb you during the practice. An airy and sunlit open place is quite ideal for meditation. However, if doing you practice in an open place is too much of a distraction, you can always do it in a room where you won't be disturbed.
The next step is to choose a comfortable posture. The ideal position is to sit cross-legged. However, if you have problems sitting cross-legged for a long time, you can use a chair for this practice.
Begin by focusing on your breath. Watch how it flows in and out of your body. You don't need to control your breathing in any way. Just breathe normally. You will notice your breath becoming slower as you continue your practice. Simply be aware of your breath.
As you continue your practice, you will realize how difficult it is to focus on your breath. All sorts of thoughts and ideas will flood your mind and you will find it difficult to focus. Don't be hard on yourself when this happens. Just bring back your attention gently and kindly to your breath and continue your mindfulness meditation.
The idea is to just watch your thoughts. Don't suppress them or react to them or even ignore them. Acknowledge the fact that you are thinking and bring your breath back into the focus. Remember don't judge your thoughts. Just observe and let them pass on their own.
Benefits of mindfulness meditation
Regular practice of mindfulness meditation has been found to reduce stress, improve immunity, reduce blood pressure and heart rate, and improve sleep and digestion. Doing this practice for 30 minutes every day will also improve your intelligence, memory, concentration and decision-making abilities.
The practice has also been found to be quite effective in managing depression, obsessive thinking, phobias, addictions, and many other mental disorders.
In short, you won't regret taking out 30 minutes each day for your mindfulness meditation. As you notice your mind being calmer and more stable, you will also see improvement in your bodily health and wellbeing as well. So, take this step today itself and make sure to share the benefits you experience with others.