All about mindfulness meditation

Last Update on May 27, 2022 : Published on May 27, 2022
Mindfulness-Meditation

Meditation is a practice which involves using your body to build awareness and focus. Mindfulness is also a practice that uses your mind to build awareness about yourself and your surroundings.

When you combine these two, mindfulness meditation uses both your mind and body to encourage an intense state of self awareness, focus and awareness of your surroundings. Meditation is an umbrella term and we can say that mindfulness falls somewhere within that umbrella.

Let’s understand mindfulness meditation better;

Mindfulness Meditation: Meaning

Mindfulness-Meditation

Mindfulness meditation is a mental practice that helps you learn different ways to achieve mental peace, focus, letting go of negativity, reducing intrusive and racing thoughts, calm yourself down and much more.

While meditation helps you increase your focus and helps you calm down and relax, the mindfulness techniques combined with meditation can help in being aware of the present moment, getting to know yourself better, being more compassionate towards yourself and others, etc.

Mindfulness meditation also helps you in acknowledging and accepting your emotions, feelings and thoughts without any judgment. It encourages you to indulge in things like self-forgiveness, self-awareness, self-compassion, self-worth, self- acceptance, etc.

Mindfulness Meditation: Step By Step Guide

mindfulness-meditation-techniques

Although mindfulness meditation is a combination of two different methods, the techniques involved are more or less the same. Perhaps that’s the reason they work so well together. In fact, mindfulness meditation uses only two techniques: deep breathing and being aware of your mind and body.

It’s that simple, you do not need anything else other than just yourself and a quiet place. Let’s look at how you can practice mindfulness meditation;

Step 1. Find a comfortable place

Like all kinds of meditation and mindfulness practices, mindfulness meditation also requires you to find a quiet and comfortable place to practice. You just need to take care of a few things like you should be wearing comfortable clothes, the lighting should be soothing and you should be seated comfortably in a relaxed position.

Step 2. Set a timer

Sometimes (usually for beginners) we forget how long or little time we have spent meditating. It’s very common to lose track of time therefore, you can set a gentle alarm for however long you plan to meditate mindfully.

Step 3. Deep Breathing

Now that you are all set, you can begin the session by taking deep breaths; inhale & exhale. As you become comfortable with your breathing start focusing on each breath you take in and each on you push out. Focus on the air, where it’s traveling in your body, on the sound of your breathing, etc.

Step 4: Focus on your thoughts

Once the breathing is set, you can slowly move to your thoughts. Notice what kind of thoughts are surfacing in your mind. Focus on the sensations and feelings these thoughts are creating. Explore your mind by trailing your thoughts and feelings. You don’t have to challenge, ignore or retaliate to your thoughts, you simply have to become aware of them.

Step 5: Take a break

If, during the process of mindfulness meditation, you feel like you are being carried away by your thoughts, feel free to take a break. Pause for a while, relax your muscles and when you are ready begin with focusing on your breathing followed by your thoughts.

Step 6: Relax

You can perform mindfulness meditation as long as you feel comfortable with it. Once you feel like you’re done, you can begin to relax. Slowing brings your attention back from your thoughts to your breathing. Do a few rounds of deep breathing and slowly open your eyes, be grateful and continue with your routine work.

How Does Mindfulness Meditation Impact Our Mental Health?

Mindfulness meditation can benefit us in more ways than one. It has a positive impact on our mental and physical health since we are working on your mind and well as body by mixing the strategies of meditation and mindfulness.

Mindfulness meditation has the potential to improve our overall health. It helps in reducing stress and anxiety. It was seen in various studies that mindfulness meditation can help in reducing the symptoms of depression.

Also read: 7 Amazing Science-Backed Benefits Of Practicing Mindfulness

Mindfulness meditation helps in maintaining a healthy heart rate and increases immunity. It always helps in clearing the mind, regulating emotions and improves problem solving and decision making skills.

That’s All Folks!

I hope you found this blog about mindfulness meditation helpful, informative and interesting. The best part about mindfulness meditation is that you don’t require any preparations and it’s so easy to perform.

Do give mindfulness meditation a try using the step by step guide for mindfulness meditation. Mindfulness meditation has a positive effect on your mind and body. Do share this blog with your friends and family so that we can all practice this simple mindfulness based meditation technique and enjoy the benefits.

Thanks for reading.

Take care and stay safe.

About The Author

Kirti Bhati

I am an English literature (major) and psychology (minor) graduate from St. Bede’s College, Shimla. Postgraduate in Clinical psychology from IIS University, Jaipur. She has published a Research paper on Music therapy in the military population and Workplace stress in a national seminar conducted by Fortis hospital (gurugram) and international seminar conducted by St. Bede’s College, Shimla, Respectively. Authored a dissertation work on ‘effect of social media addiction on the mental and physical well-being in adolescents’ Currently working at calm sage as a writer.

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