How to practice mindful meditation?

How to Practice Mindful Meditation

Mindful meditation is being focused on the present moment

so that you can accept and acknowledge your sensations, thoughts, and feelings without judgement. How do you practice mindful meditation is a question many people ask and struggle to understand?

Some people struggle to understand the concept of sitting down and doing nothing, just focusing on staying present. It is the practice where you are aware of where you are in the moment, not reacting to what is going on around you. And focusing on the here and now. Practising mindfulness meditation can bring positive changes in one’s behaviour, health, and attitude.

Benefits of Mindfulness

Being mindful improves your ability to cope with adverse events and establish deep connections with other people. Mindful meditation has been found to reduce chronic pain, ease gastrointestinal difficulties, lower blood pressure, and improve sleep. Managing stress through mindfulness can also help change your negative thoughts into positive ones. But how does the practice of mindful meditation work?

How mindfulness works

Which of the following is usually the first step in the practice of mindful meditation?

  • Taking a short time, such as ten or fifteen minutes, to practice
  • Finding a quiet spot at home with no interruptions, sitting or lying down
  • Relaxing your entire body with your hands by your side
  • Letting your eyes gently close and focusing on your breath, especially your out-breath
  • Breathing in and out, every time your attention wanders, gently bring it back to your breath

Remember, practising mindful meditation is all about intentionally focusing on the present moment so that you can acknowledge your emotions and thoughts without judgement. Notice your thoughts and how your body feels when you breathe in and out, notice the sounds around you but always bring your focus back to your breath. Just practice observing your thoughts without expectation or judgement or the need to react.

Ways to practice mindful meditation  

There are various ways to practice mindfulness, but all mindfulness techniques share the same goal – to help you attain a state of focused relaxation by purposely paying attention to sensations and thoughts without judgement. By doing so, your mind can focus on the present. Some books and courses will help you practice meditation, such as Mindfulness for Health and wellbeing. You can also seek support from a group or instructor to guide you.

You can also practice mindfulness by paying attention to moment-to-moment thoughts and sensations during your daily activities. Choose one activity and focus on it. You can practice mindfulness informally while you’re eating, walking, or playing with your kids. Start by focusing your attention on the sensations in the body.

Breathe normally and proceed with the activity slowly. Notice each sound, sight, and touch so that you can experience every sensation. When you’re getting distracted, gently focus your attention again on the feelings that you’re experiencing at the moment. Try to practice mindful meditation for 45 minutes at least six days a week. But if you’re just getting started, you can practice the techniques stated above for shorter periods.

Get in touch if you want to practice mindful meditation and reap the benefit of this great practice. Meditation has helped many people in the past and will help you. Try it and see how it can help you. There are various videos on youtube that can help and I have tried them. Connect with me to find out more.

If you want to learn more about how to cope with work-related anxiety and get in touch here or connect with me.