By Pauravi Parekh
In today’s busy world your mind is multitasking when you are eating your meal, you are also working on the computer having a conversation while cleaning the house your one eye is on kids and the another on the TV. But in completing all the necessary tasks you are losing your connection with the present moment, missing out on what you are feeling.
Mindfulness meditation is traditional Buddhism practice based on Vipassana and can be defined as a mental state that involves fully focused on “the now” instead of normal thoughts of past and future, it focuses on what is being sensed at each moment and without judging the present thoughts and feeling is right or wrong.
Mindfulness is the quality of being present and fully engaged with whatever we, re doing at the moment – free from distraction or judgment, and aware of our thoughts and feelings without getting caught up in them. This practice is one way to truly experience the current moment and integrate that awareness into your everyday life
How to practise mindfulness meditation
- Take a seat – Find a place to sit that feels calm and quiet to you
- Set a time limit – If you are just beginning, it can help to choose a short time, such as 5 or 10 min.
- Notice your body – You can seat or kneel however is comfortable for you. Just make sure you are stable and in a position, you can stay in for a while
- Fell your breath – Follow the sensation of your breathes it goes out and as it goes in.
- Notice when your mind has wandered- When you get around to notice this, in a few seconds, a minute, five minutes, simply return your attention to the breath
- Be kind to your wandering mind – Don’t judge yourself or observe the content of the thoughts you find yourself lost in. Just come back.
- Try and try again – IF you miss your intended meditation session, simply start again
Meditation techniques that cultivate mindfulness
- Focused Attention – uses the breath to anchor the mind and maintain awareness
- Body Scan – Involves scanning of the body head to toe
- Noting – In which you “note” a particular thought or feeling when you become distracted
- Loving Kindness – Involves focusing on images of different people
- Skilful Compassion – focusing on a person you know or love and paying attention to the sensation arising from the heart
- Visualization – to focus on a person or something more abstract, to hold the attention
- Resting Awareness – Involves letting the mind rest; thoughts may enter, but instead of distracting you from the present moment, they simply leave
- Reflection – for this technique, ask yourself a question, for e.g what are you most grateful for? Be aware of the feeling, not thoughts when focusing on the question.
Benefits of Mindfulness Meditation
- Improve Attention
- Get better Sleep
- Help to prevent Depression
- Reduce stress and anxiety
- Increase awareness
- Lowered Blood pressure
- Increase clarity in thinking
- Let go Negativity
- Helps to calm the mind and body
There are many more types of Meditation, to know more about it watch out for our next article.
By. Pauravi Parekh