Now that you have a deeper understanding of what is mindful meditation, you’ll be keen to get started.
we’ll introduce the key to what is mindful meditations and exercises and benefits you need to experience for yourself just how supportive mindfulness can be.
You’ll discover the special nature of a beginner’s mind and learn to become more conscious of your breathing. Meanwhile, our body scanning exercise could be the beginning of a lifelong journey of getting to know yourself better.
We’ll also show you ways to feel more grounded whatever situation you’re in, and help you bring more joy and happiness into your life and the lives of those around you, with a loving-kindness meditation and mindful eating.
What is mindful meditation
Mindful meditation is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.
Mindfulness meditation gives us a time in our lives when we can suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness—to ourselves and others.
Are you supposed to clear your mind, or focus on one thing? Here’s the how-to mindful meditation.
How to mindful meditation
Anything is possible as a meditation beginner and, if you hold onto this feeling, you’ll reap the benefits of mindful meditation.
When you begin to meditate for the first time, you enter a world of the unknown anything is possible. In meditation circles, this is often referred to as the beginner’s mind.
Everything is new and fresh as if you’ve never seen or heard it before, and as a result, anything is possible, and it’s a wonderful quality to bring to your mindful meditation exercise.
In fact, it’s an attitude you can bring into your life every day with every breath. It will help you to stay in the moment, and reap the benefits of living your life to the full.
Mindful meditation exercise
Mindfulness meditation builds upon concentration practices. Here’s how it works:
Setting the scene for exercise of Mindful meditation
- A quiet space with no distractions from your mobile or the internet goes without saying. And if you live with others, ask them not to disturb you until your session has finished.
- There’s nothing like a loud knock at the door or your name being called out to bring you abruptly out of the contact you’ve established in your meditation. It’s also a good idea to attend to anything that might distract you.
- Get an extra blanket or pair of socks now in case you feel cold. If there’s something you need to do later but are worried you may forget about, write it down.
- It’s better if the room isn’t overly warm, as that will increase the chance of you drifting off, especially as your meditations increase in length.
- Set the temperature to a cooler setting or open a window, and cover yourself with a shawl or blanket.
- A clean, uncluttered space will help you clear your mind and if you can create a dedicated area to mindful meditate in, even better.
- Over time, you’ll associate the area with feelings of calm, and being centered, which will help you drop into a meditative state more easily.
- You might also like to have calming, grounding objects around you, such as a small Buddha, a candle or an inspiring image or photograph.
- A small bell or Tibetan singing bowl is a wonderful addition too. Use it to open and close your meditation. It can also help to create a sense of mindful attention.
How to Sit on Mindful meditation
- mindful there is no special posture you need to sit in to practice mindful meditation exercises.
- In many ways, the very act of adopting a specific pose to meditate in can be counterproductive– if you’re not careful, you can end up making an unhelpful separation between mindfulness and everyday life.
- When you tell yourself, ‘Now I’m going to sit on my mat and be mindful’,
- after you’re finished, you could be in danger of subconsciously thinking, ‘Now I’m getting on with my everyday life–the mindfulness aspect of my day is complete.’
- If you’re used to sitting crossed-legged on the floor, perhaps as a result of your yoga practice, that’s fine, and you might want to do that also when you mindful meditate.
- If you notice that your back curves or your knees are higher than your hips, it’s a good idea to sit on a yoga block, bolster or even a thick hardback book (you could cover it with a blanket for comfort).
- This will tilt your pelvis slightly forward, and enable you to maintain a more naturally aligned spine. You can also sit on a hardbacked chair, with your feet flat on the floor.
- In fact, many meditation teachers actively encourage this, as it enables you to feel more grounded as you practice.
Mindful meditation benefits
The practices of mindfulness meditation in both physical and psychological symptoms as well as positive changes in health, attitudes, and behaviors. here is include some Mindful meditation benefits.
- Get better sleep. Anyone who’s suffered the lingering mental and physical effects of a poor night’s sleep on a regular basis, as I have on numerous occasions in the past, can appreciate this all-important benefit from mindfulness meditation: better sleep.
- weight-loss goals. If you’ve struggled with yo-yo fluctuations in weight and tried many fad diets and weight-loss crazes, it might be motivating to learn that mindfulness meditation has been shown to be a good strategy to support weight-loss goals.
- Lower your stress levels. It’s a fast-paced society we live in, which contributes to and exacerbates everyday stress. Learning how to control or minimize the effects of stress on body and mind is important in overall health and well-being.
- Decrease loneliness in seniors. Getting older has its challenges, yet relationships can be deeply satisfying and personally enriching. For many older adults, however, loneliness due to the loss of a spouse or partner can be made worse when there are concurrent medical or psychological conditions or issues to deal with
- Banish negative feelings. Sitting all day at a desk or computer is not good for your overall health and well-being. Particularly active in cells that process sight, sound, and touch in the cortex, the brain’s outermost layer, the alpha rhythm helps to suppress distracting sensations that pull you away from the task at hand.
- Improve attention. improvements from brief meditation training included working memory, executive functioning, visuospatial processing, reductions in anxiety and fatigue, and increased mindfulness.
- Manage chronic pain. Millions of people suffer from chronic pain, some following an accident that leaves them with a long-term debilitating medical condition, some as a result of post-traumatic stress syndrome (PTSD) after a serious injury during a combat deployment, others due to diagnoses with cancer.
Mindfulness-based stress reduction (MBSR), a therapy that combines mindfulness meditation and yoga, has been found to result in significant improvements in pain, anxiety, well-being, and ability to participate in daily activities.
- Help prevent depression relapse. Mindfulness-based cognitive therapy (MBCT) according to a growing body of research, may prove beneficial in preventing depression relapse. A particular strength of the mind-body technique is how it shows participants how to disengage from the kind of highly dysfunctional and deeply felt thoughts that accompany depression.
- Reduce anxiety. Feeling anxious. Researchers have found that even a single session of mindfulness meditation can result in reduced anxiety.
single session of mindfulness meditation on participants with high levels of anxiety but normal blood pressure. They found measurable improvements in anxiety following the single mindfulness meditation session and further anxiety reduction one week later
- Increase brain gray matter. Along with the well-documented benefits of mindfulness meditation, another surprising finding of the mind-body practice is that it appears to increase gray matter in the brain.
gray matter that could be attributed to participation in MBSR. These are the regions involved in memory and learning processes, regulation of emotion, self-referential processing and taking perspective.