Welcome to week two of the mindfulness series. Today I’ll be talking about incorporating meditation as a mindfulness technique. If you have missed any part of the series, click here to catch up! As always, remember my disclaimer before practicing any mental health information.
What is mindfulness?
Mindfulness is a mental health technique that involves bringing awareness and attention to the present moment, without judgment. It is a form of meditation that has been shown to have a positive impact on mental health and well-being.
Practicing mindfulness involves focusing on one’s thoughts, feelings, and physical sensations in the present moment, without becoming distracted by worries about the past or future. This helps to reduce stress and anxiety, as well as improve focus and concentration.
Mindfulness can be practiced in various ways, including through meditation, deep breathing exercises, or simply paying attention to your thoughts and surroundings throughout the day.
Studies have shown that mindfulness can have a positive impact on a wide range of mental health conditions, including anxiety, depression, and stress. It can also improve physical health, enhance sleep quality, and improve overall well-being.
Incorporating mindfulness into your daily routine can be as simple as taking a few minutes each day to focus on your breathing and be present in the moment. With patience and persistence, mindfulness can become a powerful tool for improving mental health and overall well-being.
Meditation - Just Breathe
This week we are breaking down the fundamentals of mindfulness meditation.
Step One - When
Before you start the meditation, ensure you will not be interrupted for about 10 to 15 minutes, including silencing all devices in the area during your meditation. In the beginning, try to find a timeframe for each day of the week. It takes a bit of practice before it becomes second nature. The more you practice, the better you get at it. Therefore try to carve out time daily to meditate, even if you can only manage 5 minutes.
Step Two - Atmosphere
Now that you know when it is time to think about where. Mindfulness meditation can be done in a chair or on the floor, whichever is most comfortable for you. Wear something which does not restrict your movements. You are going to focus on a point in front of you. Since you will keep your eyes open, feel free to set the mood with candles or incense if desired.
Step Three - How
Once you have the time, place, and mood set, it is time to have a seat. Makes sure you keep your back straight; you can use a cushion for this. Find a spot on the wall and keep your eyes trained on it. If you sit in a chair, put your feet flat on the floor if you are sitting on the floor and cross your legs. Now, rest your hands with your palms down on your thighs. Take a break and readjust if you feel tired from holding the meditation position.
Turn your attention inward to your breathing. Notice the air filling your lungs as you inhale. When you exhale, pay attention to the sensation of air leaving your body. Also, recognize the rise and fall of your chest as you breathe. Finally, listen to the sounds you make as you breathe.
"I Can't Focus!"
It is natural for your mind to wander. If you are upset or frustrated because you can not focus on your breathing, do not fight with yourself. It is perfectly normal for this to happen, which is why practice is so important. Notice your thoughts without judgment. Acknowledge your mind has moved away from your breathing, then return your brain to your breath. Do this as often as needed.
That is all about it. It sounds simple, but it does take some time to master. The more consistent you are, the better the results.
Guided Meditation
A guided meditation might be good for you if you struggle to stay focused during meditation. I use an app called Relax Melodies, and if you use this link, you can try it out for free for 30 days. I do not get any commission or payment if you use my link. Alternatively, you can go straight to their website.
