Mindfulness meditation is a simple, effective way to meditate for your well-being.
Whether you want to become calmer, be more present, improve your health
or simply become more 'grounded', mindfulness meditation will help you.
By Mary Jaksch of GoodLifeZen.com
1. Sit upright
Upright posture helps the mind to come to rest. You can either sit on the ground with a firm cushion to elevate your back side, or sit on a straight-backed chair. The main thing is to keep your spine upright but relaxed. It’s much easier to keep your mind focused if you’re upright.
2. Pay tender regard to your body
It’s helpful to connect with your body in order to settle into meditation. Start at your feet and slowly scan the body with your mind. What do your feet feel like? What do you legs feel like? Let the soft light of your attention move slowly through your whole body.
3. Be still
When you first start to meditate, you may feel fidgety and may want to adjust your posture constantly. It’s really important to be still physically during meditation. Every time you move, your mind responds with random thoughts. So stay steady and still.
4. Be silent
Outer silence helps you to become silent within. In our Western culture, silence has become rare. In order to become still within, make sure that you are in a quiet environment. It’s only when you are still that we can become aware of your mind.
5. Focus on your breath
Pay tender regard to your breath flowing in and out. Your breath is a doorway to stillness. Notice what your breath feels like in your nose, chest, and belly.
6. Let go of inner chatter
Mindfulness meditation means becoming aware of the present moment, without judgment.Notice your thoughts coming and going. When you notice that you are caught up in an inner dialogue, gently let the story go.
7. Bring your attention back when it wanders.
Gently bring your mind back to your breath whenever it strays into the past or the future. Our mind tends to wander. That’s a natural condition. If you train yourself to gently return your soft attention to the breath, your mind will become steadier. And you will be able to immerse yourself in the present moment.
Start with short, 5 to 10 minute periods, gradually increasing the time to 30 minutes, or whatever works for you.
Learning to immerse yourself in the present moment can help you experience deep joy and serene peacefulness. Meditation has immense health benefits, too, as it strengthens the immune system, lowers blood pressure and pulse rate, and lifts your mood.