Mindfulness meditation is a systematic way of paying attention to your experiences on a moment-by-moment basis with a nonjudgmental attitude.
What is the difference between meditation and mindfulness?
Meditation is a practice that includes sitting in silence and focusing on a word, phrase, or object. Mindfulness is an awareness that emerges through paying attention to purpose, in the present moment, and nonjudgmentally to the unfolding of experience moment by moment
Where did Mindfulness Start?
Mindfulness of breathing (Anapanasati) meditation was invented by the Buddha, and has been practiced for over 2,500 years. One of its main goals is to increase awareness, understanding, and acceptance of one’s thoughts and feelings.
The term mindfulness was coined in the 20th century by American psychologist, and Harvard professor of psychology, Ellen Langer.
Benefits of Mindfulness Meditation
Mindfulness is the awareness that emerges through paying attention to purpose, in the present moment. It does it non-judgmentally to the unfolding of experience moment by moment. It brings calm to the body and mind.
Practicing mindfulness meditation can increase attention and reduce stress, anxiety, depression, and pain. Additionally, mindfulness meditation may also improve cognitive function.
How to practice mindfulness meditation step by step?
• Sit in a comfortable position either on the floor, on a chair, or cross-legged on a cushion.
• Close your eyes and take three deep breaths.
• You can start by focusing on the breath by following the inhalations and exhalations. When something distracts you, return your attention to the breath.
• After a while, you can broaden your focus to include an awareness of sounds, sensations, thoughts, and feelings.
• Start noticing how all sensations come and go in your experience.
• Notice how thoughts and feelings come and go.
• When you notice the mind has wandered, bring your attention back to the breath.
How to Use Mindfulness Meditation in Your Daily Life?
Mindfulness enables us to be more aware of what is happening, what is going on inside our minds, and what is going on around us.
You can use mindfulness to increase attention and reduce stress, anxiety, depression, and pain. It can also improve cognitive function.
Mindfulness meditation is a systematic way of paying attention to your experiences on a moment-by-moment basis with a nonjudgmental attitude.
Mindfulness is the awareness that emerges through paying attention to purpose, in the present moment, and non-judgmentally to the unfolding of experience moment by moment.
How long does it take to learn Mindfulness meditation?
This practice has no time requirement. You can practice for 2 minutes or 12 minutes. It is up to you but ideally, you should practice for at least some minutes every day.
The general recommendation is to practice for 20 minutes twice a day, but don’t get obsessed! Do your best and what feels right to you. Every person is different and has different needs.
How can I find a qualified teacher?
Therapists, life coaches, and social workers who have been trained in mindfulness meditation can teach you how to practice. There are also books that can help you learn it like:
“Mindfulness for Beginners: Reclaiming the Present Moment – and Your Life” by Jon Kabat-Zinn
“Mindfulness in Plain English” by Bhante Gunaratana
“Mindful Yoga Practice for Everyday Life: A Yogi’s Guide to Joyful Living” by Tara Brach
“The Miracle of Mindfulness: An Introduction to the Practice of Meditation” by Thich Nhat Hanh
Pranayama – Breathing Techniques