Mindfulness meditation is a type of spiritual meditation that is also known as Vipassana. It is practiced primarily by Buddhists and focuses on the ability to be aware of the reality of things that are taking place around you and those that you do.
The aim of this meditation is to help you calm your mind and make it stable. As you start to meditate, you will begin to understand that the harmony or calmness that you are trying to achieve is basically a natural aspect of your mind. Through the practice of mindfulness, you will be able to develop and strengthen the natural aspect of your mind and thus attain peace. This will also help your mind to feel content.
Meditation is extremely helpful for the mind and hence should be practiced as frequently as possible. Initially, you can start by practicing for shorter durations like 10-15 minutes. You need to gradually increase the time you spend meditating. You can meditate continuously for 30 minutes or you can break it into two sessions of 15 minutes each in the morning and evening.
During this time, your entire focus will be on your mind. The mind always tends to wander and this is one aspect that you need to work on. You need to remind yourself that the aim of mindfulness meditation is to train your mind and work on it. You need to give yourself this assurance every time you sit down to meditate.
One of the important aspects of meditating is posture. The Buddhist approach believes that the mind is connected to the body and hence there will be better flow of energy in your body when it is in an erect position.
If your body is bent then it will change or disrupt the flow of energy. Your thought process can be directly affected by this disruption or change in energy flow. The erect posture also helps us to remain awake and to feel relaxed. Incorrect posture can also lead to lack of focus and falling asleep while meditating.
The first step in mindfulness meditation is to have a complete sense of your body. The second important area of focus is the gaze, which should be focusing downwards more toward the front of the nose. Even though your eyes will be open, they will not be staring and should project subtle softness.
The second step in your meditation should focus on your breath. Only after you gain awareness regarding your mind can you start observing and concentrating on your breathing. Breathing comes after you have developed a sense of your physical self and a sense of where you are. You need to focus on inhaling and exhaling. Sense of breathing will help you attain calmness and relaxation.
The final step in mindfulness meditation is to note your thoughts. Whenever a thought comes into your mind, you need to leave it by saying to yourself that this thought is not important right now. Right now, the most important thing is to meditate. Thoughts will arise and you will have to practice letting it go every time till you learn to focus on breathing and nothing else!
One of the important aspects of starting mindfulness meditation is creating an environment conducive for meditating. If the place where you plan to meditate is not noisy or disturbing then it will aid in your practice. Your place of practice should help you to focus your mind. It is important to remember that external noise or sound can provoke negative emotions in your mind including anger.
This meditation takes discipline and commitment but it is simple and you can do it. In the long run, you will learn to mix mindfulness meditation with everyday life's events and get its tremendous positive effects.
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