The concept of meditation must come to most people in the point of life where they feel most stressed, anxious, and restless. However, there are many people who practice meditation, even when there is no distress. People practice different kinds of meditation from Mindful Meditation, Transcendental Meditation, Guided Meditation, and Vipassana Meditation. Some people are also born to those families who practice meditation.
Nonetheless, you do not have to be raised like me to practice meditation. You can practice it on your free will. The word meditation is still ambiguous to many. People often think that they can only form a habit of meditation if they live in a cave. There is plenty of researches that can assure you that even by remaining in a comfortable home, you could learn to meditate.
The first step you could try is mindful meditation. Mindfulness is caution and perception of emotions, feelings, and experiences moment by moment. Mindful meditation will help you to realize and aware of your thoughts, actions, and feelings. It will let them come and go without any judgment.
The experience from mindful meditation made you feel much more aware of different situations and helped not to feel overwhelmed by things that surround you. This article will try to guide how you can practice mindfulness, the benefits, and different approaches to meditation.
We live inside our heads. The various emotions we get is our brain projecting a diverse range of thoughts. The thoughts we get directly proportions to the situation which we are in currently. Every now and then, all the thoughts and the feelings we have can make us feel anxious, stressed, angry, etc.
Realizing that our actions, thoughts, and feelings are all in our hands, we shape its aftermath is the fundamental key to mindfulness. You can view mindfulness as a mental state that implies concentrating fully on “the now” so that you can understand and embrace your thoughts, feelings, and sentiments without judgment.
Our thought process is so powerful and fast that we make the reality a lot much worse than it is just by overthinking. Mindful meditation is a method of mental discipline allowing you to slow down the thought, to release negative thoughts, and to relax both your mind and your body.
Advantages of Mindful Meditation
Anything done properly, systematically, in the right way will bring positive conclusions. Similarly, practicing mindful meditation regularly helps you to accept and be aware of multiple thoughts in your head. Hence, the practice of mindful meditation will gradually purify your mind, eliminating all forms of attachments.
Let us take into account some of the benefits of mindful meditation.
Makes You Sleep Better
If you do not have a decent sleep then you will not feel fresh. Your energy will drain easily. Most people say, “Whenever I did not sleep well, my next day feels like it stretched longer and the lack of productivity.” Mindful meditation will help you sleep better by eliminating the negative thoughts and keeping you at peace during the night.
Lowers the Stress Level
We are bound to our work and other activities daily, which can cause an immense amount of stress. We may not realize it but we build up a lot of stress throughout the day.
Practicing mindful meditation will not only control racing thoughts but also makes you relax and compile the energy you need.
Increase in Concentration
As stated in the previous sections, we have many things running on our minds. We cannot help it. This caused a lack of focus on the things we are doing at the present.
Mindfulness will make you aware of current or present situations you are tackling. It will enhance your memory, concentration, and supports you to make a better judgment.
Keeps You in Good Health
Most people have an irregular diet. Some people might stress eat while others might not eat at all. This happens when you have a lot on your plate, a deadline to meet. But this can impact your health.
Understanding mindfulness can benefit from making you realize what your body needs right now at the time being.
Decrease and Eliminate the Negative Feelings
The negative feelings mostly immerge when we are not satisfied with certain things. Doing monotonous work without any social or self-obligation can increase the negativity in a person.
Meditating with mindfulness will eliminate negative thoughts by forming a sense of reality. We ourselves need to do something to make the best of any situation.
Anxiety in human beings occurs because of worrying too much about the future or consequences of certain actions. Mindful meditation will encourage you to think about the present and not worry about the future.
Prevent Depression Relapse
Some of the benefits of the mind-body approach are how it aids people to disengage from the intensely distorted, profoundly feeling feelings that surround depression.
How to Practice Mindful Meditation?
Mindful meditation approaches may differ, but in general, mindfulness is a breathing technique that involves cognitive visualization, the consciousness of body and mind sensitivity, muscle, and body relaxation.
Unlike other therapy and yoga practices, mindful meditation does not require any props such as candles, essential oils, mantras, etc. You just need to relax and concentrate.
One can perform mindful meditation in the activities we perform every day. Even mundane tasks such as brushing the teeth, eating lunch, talking, etc. Paying attention to the action we are doing is the most important aspect.
Now, further, in this section, we will see the details of practicing mindfulness.
Considering Things At It Is
We put ourselves in different situations; we take risks and challenge ourselves. The outcome of these situations may vary. At times, it can be very successful. Other times, the results can be negative.
Whatever the consequence is good or bad, considering things as it is, is the initial step to the mindfulness. The thing is we complicate things no matter the outcomes. Even if the result is good, we think about how we could have done it better.
The things that have to happen will happen, “Que Sera Sera”. This has to be your motto if you want to make your mind aware.
Most of us, especially in today’s world, do not eat our meal silently. We will be eating when watching television, surfing through the internet, using our mobile, etc. Mindful eating means we do not eat as if we are in an autopilot mode.
Exercising mindful meditation means concentrating on the taste and smell of the food we are about to have. If we distract ourselves from other things while eating, we may feel malnourished and unsatisfied with the food we have eaten. Be totally present as you nourish, without relying on anything.
Pay attention to the movement of your body and your environment occasionally when you are out and around. Note how your feet bind to the ground and leave. Feel the movement and encouragement of the muscles.
In Buddhism, this practice is called “Chakraman”. There must be an awareness of which foot we raise, putting forward the foot, and landing the foot on the ground.
Most of us feel like walking is something that is automatic. We do it without thinking any further about it. However, mindful walking will put your consciousness entirely in your walk.
Concentrate On Your Breathe
When we breathe, we take a lot of effort than we realize. First, we use our nose. Then the air travels through the air pipe into our lungs. Additionally, as we breathe, we always lift and shift our stomach.
While concentrating on our thoughts, our thoughts may wander into different places. Even if they do, it is all right. If the thoughts come, please acknowledge them. Let them be at it is. Stay there without hurrying or going on to the next portion of the day.
Mindfulness of Body
This includes concentrating on only our bodies. We tend to move our body like a reflex and feels involuntary most of the time. However, if we examine it closely, we can find there is always a cause that provokes us to move our bodies.
In the mindful meditation for the body, we fixate mainly on our body posture, what we are doing with our body at the present moment. There will be many things going around us in the outside environment. We should ignore the external environment and only need to observe things we are doing with our bodies.
Mindfulness of Feelings or Sensation
The tremendous amount of emotions and feelings we get can be categorized into three different types: Happy, Sad, and Neutral. All the feelings and sensations fall under those three states.
Even while sitting idle, many different feelings may emerge. What are you feeling right now? Mindfulness of sensations needs to answer this question. Perhaps they develop from listening to a sensation or a feeling. You do not need to change them or even understand them.
For instance, if you feel happy, then we need to focus on the fact that I am happy at this time. If we expect more from it then happiness can turn into expectations and then sadness.
Our desire has no bound whatsoever. Whether it is food cravings, sensual desires, addictions, attachments, etc. all these wishes can make us unhappy. Especially, when we act upon them. The urge emerges, and we immediately react. Often the answer to fulfilling the urge is so automatic, it happens without any real knowledge or conscious thought.
Obtaining mindfulness means trying not to let the desires and cravings consume us. We must try to extend the gap between our knowledge of the urge and our response. It is not necessary to remove or eliminate the desire but rather embrace the discomfort as it is.
Most of us when speaking to others do not really listen to them. We rather wait for them to stop and speak our own terms. We are too busy deciding what to say next, analyzing the things they are saying, or even getting lost in our own dreams and fantasies altogether.
Next time you are in a discussion, make it your intention to listen completely to what the other person is saying to you, without getting lost in your thoughts. Assure yourself that you might intuitively know the correct response soon when it is your turn to talk.
Meditating regularly has a huge benefit. It will help you feel energized, happy, inspiration as well as help to achieve inner peace.
You do not have to meditate for long if you do not have time. You can meditate any time of the day you want having no time constraints. It can be 10 minutes or an hour, your choice.
Pause Between Action
Occasionally, we are devoted to our work so much that we do not realize what is going on around us. We forget to admire the beautiful things present within our environment. The beauty of life itself is worth taking a pause from the things we are doing.
Often, we tend to take items for granted. We overlook the importance of small things that hold our life together. Take a pause to be thankful for the food you are eating, the air you are breathing, and the facilities you get to experience.
Putting small stops and starts between actions from your day can ground you in your inner being, clear your mind, and provide you with fresh energy for the new task ahead.
Does Mindful Meditation Really Work?
Efficiency and commitment are the keys to the effectiveness of any work. It is a belief that doing something right way with great dedication and regularly can bring great outcomes. Henceforth, practicing mindful meditation every chance you get, committing to it, and being conscious about your thoughts and actions will definitely work.
Mindful meditation is a simple but very powerful apparatus. Through mindful meditation, one can achieve the ultimate peace by looking at things as they are. This teaches us to live at the present, not letting our minds wander in all the possibilities of what can be. Rather than that, focus and observe what it is.
From the experience of a thousand others who have practiced mindful meditation, sense peace, and calmness of the mind. Those who have a habit of exercising mindful meditation can prevent the corrupted mind such as jealousy, desire, anger, stress, anxiety, etc. not let it consume them.
Thus, forming the habit of mindful meditation can give a person a clear comprehension of his or her own thoughts. What are the thoughts? Why is it coming? Where is it going? All these questions can be answered and gain a sense of clarity.
Does Mindful Meditation Work For Anxiety?
Definitely. If you are following through the article from the beginning, it has stated many times that mindfulness makes an individual emphasis on the current situation. The Present.
Additionally, the article also has mentioned how anxiety occurs. The anxiety in people mainly is due to worry and scared to face a certain situation. Even when you are waiting for the outcome of certain things, you play the scenario of things that can go wrong repeatedly. This causes anxiety.
Whereas practicing mindfulness makes you aware of your thoughts. You will have a clear view and mentality about the situation. This will help you accept any consequence thinking what has to happen will happen. You cannot change the past nor the future. One can only wait for the result.
Therefore, accepting reality will make you feel less anxious. The frequent habit of this will strip you from your anxiety overall.
Few Tips to Increase Awareness
Being aware of your actions can be difficult at the beginning. You might feel like you are being compelled. Here are some of the tips you can follow if you are having trouble focusing on certain things.
- Try to meditate at least once a day for a few minutes. You can sit quietly and concentrate on your breathing even for 15 minutes.
- Slow Down. Do not get agitated to do something. Take your time, analyze your next step and once you get the full picture then only take actions.
- Do not multitask. Most people say that being able to perform multiple tasks simultaneously is a sign of an attentive brain. However, there is no guarantee that the outcome of the tasks will be positive.
- Set boundaries. Often we involve ourselves in packed schedules that we forget to take a break. Even during our free time, we are busy surfing the internet and using our gadgets. Setting boundaries will help you to take a pause and look around the environment.
- Move Around. Try not to stay in the same place throughout the day. It will drain our energy and makes us unaware of situations. If you want to be attentive then you should awake your body by moving it from time to time. You can stretch, walk, move your head, etc.
- Spend time with nature. Many things are happening in nature. We look at nature as a whole but if we are observant enough, we can see the flowers blooming, birds feeding and even the tiniest insects present in nature.
How Long Will the Mindful Meditation be Beneficial?
Mindfulness is not a temporary facet. Once you have the routine of engaging in mindful meditation, it will definitely assist you in the long term. The process might be slow to come to its full effect but it will undeniably benefit you throughout your life.
For the mindfulness to be effective, you will need to keep on rehearsing habitually. Do not overdo anything. Notice the small effects; you might develop a habit of something good. For example, you may sleep better or might also feel more energized.
How Many Times Should You Practice Mindfulness in a Day?
As specified in this article, there is no intent rule to practice mindfulness. However, it is important that you do not break the habit. Hence, you should practice it regularly, every day.
For beginners, again, do not try to go overboard with the meditation. It will evoke more harm than good. Start with a few minutes, over 10 to 20 minutes a day.
It will be beneficial if you break down the time into smaller intervals rather than meditating continuously for a longer period.
Once you have a routine and you can handle sitting in one place, you can extend the time for your meditation. You can perform the meditation twice or thrice a day if you are familiar with the pattern.
If you do it regularly in the right manner, only 10 minutes per day will bear great improvements in your life.
Can You Listen to Music When Meditating?
From the information mentioned above, you must realize that mindful meditation does not have any rules. While engaging in mindful meditation, you are not looking forward to gaining any special state or opening any chakras. This method of meditation is solely intended to promote self-awareness and insights.
On Good Vibes Official, we have created a list of mindful music that you can listen to for Meditation, for focus, for concentration, and for relaxation. Download our app today and listen to our amazing music today and every time you feel the need. Our app is available both for Android and IOS devices.
The article mentions repeatedly that you should do the meditation but in the right way. So, what are the right ways? If you cannot commit to it, it is better not doing at all.
You must find a good spot in your household, preferably in which there is not too much clutter so you can find some quiet. It will be favorable if you sit in the natural light too. If you have a quiet environment such as a garden, then you can sit outside as well.
Mostly, you have to devote the time and not rush into the meditation for the sake of just doing it.
Finally, you cannot know until you experience it yourself. Most experts recommend you to try it first. It might not be a piece of cake but once you get the hang of it, you will enjoy it and want to continue it forever. The result of practicing mindful meditation would be with you throughout your life.