Mindfulness Meditation Guide
Mindfulness meditation is a mental training practice that teaches you the skills to slow down racing thoughts, let go of negativity, and calm both your mind and body. It combines meditation with the practice of mindfulness, which can be defined as a mental state that involves being fully focused on "the now" so you can acknowledge and accept your thoughts, feelings, and sensations without judgment.
“Mindfulness” is the practice of becoming more fully aware of the present moment—non-judgmentally and completely—rather than dwelling in the past or projecting into the future. It generally involves a heightened awareness of sensory stimuli (noticing your breathing, feeling the sensations of your body, etc.) and being "in the now”.
Techniques can vary, but in general, mindfulness meditation involves deep breathing and awareness of body and mind. Practicing mindfulness meditation doesn't require props or preparation (no need for candles, essential oils, or mantras, unless you enjoy them). To get started, all you need is a comfortable place to sit, three to five minutes of free time, and a judgment-free mindset.
Mindfulness can be achieved through meditation, but you can also practice mindfulness through daily living. Focusing on the present moment and quieting your inner dialogue can help you attain mindfulness.
Some ways that you can practice meditation in your daily life:
Pay attention: Take the time to notice things in the world around you, including your own feelings, senses, and thoughts. Focus on slowing down and enjoying the things you are experiencing.
Focus on the moment: Rather than thinking about the past or worrying about the future, try to just take in what is happening right in front of you. Being present in the moment can help you feel more mindful and aware.
How to Practice Mindfulness Meditation
1- Get Comfortable
Find a quiet and comfortable place. Sit in a chair or on the floor with your head, neck, and back straight but not stiff. It's also helpful to wear comfortable, loose clothing so you're not distracted. But being that this practice can be done anywhere for any amount of time, a dress code is not required.
2- Relax Your Body
Just close your eyes and relax. Take a few deep breaths from your diaphragm and release the tension in your body. Focus on a five-count breath:
Slowly inhale from the belly
Then into ribs
Then into chest
Up into crown of the head
Then gently hold the breath for the fifth count
Reverse this process on the exhale for another count of five, exhaling from the crown, chest, ribs, belly, pausing on the last bit of breath out of the body, and then begin again.
3- Focus on Breathing
Once you have relaxed your mind & body, become aware of your breath, attuning to the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall as the air enters your nostrils and leaves your nostrils. Pay attention to the temperature change when the breath is inhaled versus when it's exhaled.
4- Notice Your Thoughts
The goal is not to stop your thoughts but to get more comfortable becoming the "observer" or “witness” to the thoughts. When thoughts come up in your mind, don't ignore or suppress them. Simply note them, remain calm, and use your breathing as an anchor. Imagine your thoughts as clouds passing by; watch them float by as they shift and change. Repeat this as often as you need to while you are meditating.
5- Give Yourself a Break
If you find yourself getting carried away in your thoughts, whether it be worry, fear, anxiety, hope, or any other emotion, observe where your mind went and without judgment, and just return to your breathing. Don't be hard on yourself if this happens; the practice of returning to your breath and refocusing on the present is the practice of mindfulness. Remember, this is practice… there will be good days & there will be bad days.
Benefits of Mindfulness Meditation
Relieve Stress
Lower Blood Pressure
Reduce Inflammation
Improve Sleep
Lower Heart Rate
Improve Mental Health