How to practice mindfulness meditation


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We are in a very busy century. You plan your day at work, the remaining tasks that are waiting for you at home and still have to visit your business in the town. At the weekend you are doing washing, folding laundry while keeping an eye on the kids playing in the field and at the same time watching the food cooking in the kitchen. That is how life is, we have to work so hard and earn an income that will sustain us.

However, in the rush to pace up with time, you may find yourself tired, lose concentration and eventually miss out on what you are doing. This is the reason why you need to practice mindfulness meditation. Mindfulness meditation is the art of focusing all your attention on experiences occurring in the present moment.

Mindfulness meditation is focused on bringing awareness to what you are currently and directly experiencing through your senses, thoughts and emotions. Although everybody possesses mindfulness, it can be affected by natural occurrences and the state of health. However, it is more readily to us when we keep on practicing on daily basis. Prior research shows that when you focus on training your brain to be mindful, you are directly impacting on the remodeling process of the physical structure of your brain.

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The origin of mindfulness meditation

This art of refreshing the mind is not a new thing in our society. Its instructions have been found in some of the religious books such as Judaism, Christianity, Hinduism, and Buddhism. Among the above religious practices, its Buddhism that is clear about mindfulness meditation. In this religion, it is necessary to cultivate a compressive self-awareness, control your feelings, mind and the surrounding. All these can be accomplished through meditation.

Zen is the word that originated from the Japanese pronunciation. The Zen Buddhism encouraged rigorous self-control, meditation practice, and the personal expression of this insight on daily life. Mindfulness later went from the East to the west and became an American brand.

The art of mindfulness meditation can be done by anybody regardless of the age or state of health. Mindfulness is a subject that has gained popularity over the last few years. Several companies are now turning to mindfulness meditation as an alternative to yoga. Mindful living is being praised for both companies and family times. It is praised for its ability to reduce stress and strengthen focus.

In the last seven years, mindfulness has begun to dominate the American and the Asian workplace. The biggest fish in the business such as Apple, Google, Nike, AstraZeneca and AOL Time Warner have started fostering mindful practices among their employees. By doing so, they create a culture of wellness from the factory floor to the executive suite. According to Ashley G. Anderson Jr- the promega’s chief medical officer, ''if you create a culture in which vibrant physicality is an admired thing, then you and your company have achieved a lot''.

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Step by step guide on practicing mindfulness and meditation

Mindful meditation can be simpler with practice. Now get a quiet place, take a good seat, listen to your breathe. If your attention wanders, then return. Take due attention on the below steps and you will get to know yourself up close and in depth personally.

Choose a good spot

Locate a spot in your house or apartment that doesn’t have too much clutter and ensure there is silence. This is what will ensure your concentration stays intact. Choose a place that is lit or leave the lights on. Light doesn’t significantly affect your attention. As a matter of fact, you can sit outside in a quiet place if you like. Ensure the spot you choose outside doesn’t have high traffic that can affect your concentration. If you are just a beginner, at the outset is just perfect. It will help take a short time maybe 5 to 10 minutes. It can also help you decide when to stop. You can build up to this time to maybe 30 minutes, 45 minutes or even up to an hour. Use the timer on your watch or phone.

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When to practice mindfulness

If you think that you are busy, doing something is better than doing nothing. Therefore try to either do it in the morning or in the evening or both. However, when you have some more space and time try to extend mindfulness duration to a time that you are comfortable with.

Sit comfortably

On the spot that you chose earlier, find a place that gives you a comfortable, solid and stable posture. If you have any physical injuries or a form of disability, then take enough time finding comfortable siting postures.

Notice what your legs are doing

If you are sited on a meditation cushion, then cross your legs. Cross them in front of you and watch what they are doing. If you are sited on a chair rest the bottom of your legs on the floor comfortably at your front. You can also sit on a straight-backed chair and cross your legs in front of you or even sit cross-legged on the floor.

Try different postures

Many people associate meditation with sitting in lotus position. However, there is not just one position that is better than the other one. You can sit, walk, lie down or even stand. Try what you find comfortable for you. There is no wrong way in meditation, they may work the same all of them but you have to find the one that you are most comfortable with.

Settle your mind

This is the step that will consume much of your time. It may take up to 5 minutes trying to detach the things that are going on in your mind and concentrate. This is especially if you are fighting some stressful situations in your mind. But if you are just in your normal state it won’t take you a longer time.

Situate your upper arms parallel to your upper body

Let your hands drop down on top of your legs. Just do not take them too far. Too far forward will make you hunch while too far back will make you stiff.

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Take some deep breathe

Observe the inhalation and exhalation of each breath. Listen to how each breathe flows out and inside your airways. Try to deepen and lengthen each breathe. This is also a mindful practice by itself and can greatly impact to your mental health.

Notice when your mind wanders from your breathe

Ensure you notice every time when your concentration leaves you and wanders to other things. When you notice this happening, slowly get back to the breathing and try to concentrate on it.

Drop your chin a little

Let your gaze fall gently downward while maintaining your concentration. You can as well let your eyelids lower gently. However, it is not necessary to close your eyes when meditating.

Realize that you are not your thoughts

In the process of meditating, find a space in your mind and switch to those things and emotions you usually get. Remind yourself that you have all the control over your minds, emotions and thoughts. When you notice that your concentration is getting back to some of the thoughts and emotions that you don’t want, then release them and switch your mind back to meditation. This is very important because you will realize that you can change the negative thoughts into positive profitable ones.

Then get back to your breathe

Most of the time you will be distracted by several things that are happening around and those running in your mind. Therefore, get back to observing your inhalation and your exhalation. Any time during the session that you will experience unpleasant thoughts and emotions, getting back to observing your breathe will help. Focus on your breathe naturally and when distractive thoughts come back try your best and return your focus. Realize that it is common for people to get distracted at one point or the other and therefore be positive about your thoughts. Meditation is not a performance.


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Focus on the present

This is the ultimate goal of meditation. To help you focus on the present and leave the destructive past. Science shows that it is easy for your mind to jump into the future, present and back to the past. Hence you have to drive your mind and focus it on the present occurrences.

You can also practice mindful walking

This sounds funny but it can happen. You can meditate while walking. However, this is not commonly practiced on walk ways that have high traffic or where there is a lot of distractions. Take a walk and pay attention on how it is like walking. Slow your pace down time to time so that you will give your mind enough space to concentrate.

Focus on sensations

Sensation mindfulness meditation is also common. You can do it especially if you are experiencing some pain or you want to tune your body. It helps reduce pain and tension.

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Whenever you save your time to do mindful meditation just understand that the most important thing in meditation is your presence. Be there to observe your breathe and focus on things that matter when meditating. That is all you need to bear in your mind. That is the practice and it is simple as people say. However, if you are doing it for the first time you may find the lessons overwhelming.


The art of mindfulness is easy in practice since it involves some of the practices that you can even do on your own without an instructor. However, if you find it difficult to enter meditation state, use the Sound Application. "Japan sound" has a lot of Japanese sounds and all the natural sounds since the ancient times. It’s all like being surrounded by nature, they will tune you into the mood and give you a sense of relaxation and concentration.



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