Have you ever been concerned about the future or had the tendency to dwell on past events? In some cases, our brains get so preoccupied with various activities that we fail to live in the present.
Mindfulness refers to the act of being in touch with the current moment, without being judgmental. You’ll be in touch with your mind, emotions, and surroundings without letting your mind be distracted by preoccupations.
No special equipment or much time is required for you to get started. Just a few minutes each day might be a great beginning.
In this manual, you will find out more about mindfulness, the possible benefits of mindfulness, and seven easy steps on how to meditate through mindfulness meditation.
What Is Mindfulness?
Mindfulness entails being aware of what is going on at the current moment. This entails becoming aware of your thoughts, emotions, breath and surroundings.
For instance, while drinking your coffee in the morning, you may usually be concerned with work and other responsibilities. Being mindful entails taking a few minutes to become aware of how your coffee smells, tastes and feels.
It can be done while walking, eating and sitting. In mindfulness meditation, a period of time is set aside for concentrating one’s mind.
The purpose is not about making yourself quiet and blanking out but rather observing your thoughts and directing your attention back to the current moment.
More information about mindfulness can be found at the NHS website.
Benefits of Mindfulness Practice
If you are practicing mindfulness regularly, it might bring you many benefits such as better mental health and self-awareness.
The potential benefits may be:
- Better concentration: With mindfulness techniques, you will be able to realize when you are distracted.
- Stress reduction: With mindfulness techniques, you will be able to spend some time thinking before facing the stressful situation.
- Emotions: You will be able to notice your emotions.
- Self-awareness: You will be able to realize patterns in your behavior.
- Resting: Silence will be helpful in your busy day.
Not all people may benefit from mindfulness equally, and not everybody will get rid of their problems with mental health using mindfulness only. More information on meditation and mindfulness you may find on NCCIH resources.
7 Steps to Practice Mindfulness Meditation
One does not require previous training to start this exercise. One only needs a peaceful environment, five minutes’ time and the following steps.
Step 1: Find a Comfortable Place
The first thing is to choose an appropriate environment. It must be quite enough for one to concentrate. One may be seated in a chair, cushion or even on the floor. In case one is a beginner, start with five minutes. This time limit may be increased as you get more comfortable.
Step 2: Relax Your Body
It involves sitting in a comfortable manner with a back slightly straight and relaxed shoulders. It could be done with the closed and open eyes looking straight ahead.
Step 3: Focus on Your Breathing
Notice your breathing, how the air moves in and out or how your chest goes up and down. xDon’t try to alter your breathing. Just observe the breathing process.
In case your mind gets distracted, get yourself back into focus.
Step 4: Count Your Breaths
For those who have problems with focus, it would help to count their breaths from one to ten and start again. In case you lose track, there is no need to panic – start again without self-blame. This step can be skipped if counting distracts you.
Step 5: Notice When Your Mind Wanders
Your mind can be distracted by work, family matters, or any other stuff. It is completely natural. When you become aware of the fact that your mind has gotten distracted, come back to the point of focus – which is breathing.
Getting distracted does not indicate that you are doing meditation the wrong way. Coming back to the point of focus is also the essence of meditation.
Step 6: Notice Your Thoughts and Feelings
As you sit there, all kinds of feelings, concerns, even memories might start crowding into your mind.
It’s better not to resist but only to watch them. For example, as soon as thoughts about your next meeting start flooding your mind, be aware of them and then go back to breathing again.
Step 7: End Slowly
At the end of your meditation, take some time to observe your body and noises around you. You may open your eyes if they were closed before and gradually come back to your usual activities.
You don’t need to feel completely relaxed to benefit from your meditation practice. A few minutes of quietness is sufficient for the beginning.
Mindfulness for Stress and Anxiety
If you are feeling anxious or stressed, you will probably have to deal with intrusive thoughts in your head. Here, mindfulness can provide a break from thinking about all these concerns.
Here are some of the mindfulness exercises that you can consider performing throughout your day:
- Mindful pause – Observe your breathing before reacting to the stressful situation.
- Observe your surroundings – Observe a couple of things that you see, hear, or feel.
- Mindful walk – Concentrate on your steps and the floor beneath your feet.
- Mindfulness in one activity – If you are drinking or eating, concentrate on what you are doing.
Those activities will help you develop a certain level of awareness and pay attention to your reactions. Nonetheless, mindfulness cannot solve all your problems and get rid of all the sources of your stress and anxiety.
In case you find yourself becoming even more anxious while meditating, then discontinue the activity and perform another relaxing activity. Consult a professional for further advice in case your symptoms are severe.
You can also visit Ahana Hospitals’ mental health guides for more information.
Common Mistakes Beginners Make
At the start of mindfulness meditation, it can be easy to have unreasonable expectations about yourself. Take note of the following basic tips.
- Noticing and trying to stop all thoughts: Thoughts will come. Just notice them and bring your attention back to the present moment.
- Being frustrated by the absence of instant effects: It is quite possible that you won’t be feeling more relaxed every time you practice.
- Feeling frustrated when distracted: Your mind will drift from time to time. Just start again, don’t beat yourself up.
- Practicing for long hours at once: Five minutes is enough for a beginner to start meditating. Build on this later on.
- Trying to make yourself feel good: Mindfulness is all about observing your emotions rather than controlling them.
All you have to remember is that you don’t need to be perfect when it comes to doing this. What matters most is practice.
How Often Should You Practice?
For beginners, five minutes of practice each day is enough. Choose a convenient time for yourself – either early morning or before bed.
When you get into the habit, then try out a larger time period.
Another form of practice is through incorporating practice into your routine life. Walk with full concentration; eat your meals concentrating fully on it, without any distraction or taking rest in between activities.
Some days will be easy while others will be hard, and it’s all part of the practice process. Rather than looking upon it as another task that has to be done perfectly, try to be patient with yourself.
