Saturday, February 19

How to try Mindfulness Meditation

Meditating man at the harbour
Yesterday I discussed Mindfulness meditation and the benefits it seems to have. Today as promised I'll tell you how it's done.

This technique of Mindfulness is based heavily on a page at, as I'm as much of a newbie at this as any of you.

How to Try Mindfulness Meditation

  1. Find a quiet and comfortable place. Sit in a chair or on the floor with your head, neck and back straight but not stiff. Karen of Psychology Today says you should 'imagine your spine is a tree and you are leaning against it.' So go ahead and imagine an oak tree growing out your back.
  2. Try to put aside all thoughts of the past and the future and stay in the present. For example you probably don't want to keep thinking about the image of an oak tree where your spine should be.
  3. Become aware of your breathing. Focus on the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall, the air enter your nostrils and leave your mouth. Pay attention to the way each breath changes and is different.
  4. Watch every thought come and go, whether it be a worry, fear, anxiety or hope. When thoughts come up in your mind, don't ignore or suppress them but simply note them, remain calm and use your breathing as an anchor to draw you back to the present moment.
  5. If you find yourself getting carried away in your thoughts, observe where your mind went off to, without judging, and simply return to your breathing. Remember not to be hard on yourself if this happens And if you do, don't be hard on yourself or being hard on yourself.
  6. As the time comes to a close, sit for a minute or two, becoming aware of where you are. Get up carefully and slowly. After all, there's an oak tree where you're spine should be.
In short, there are no real tricks to mindfulness meditation. It's just about sitting back, and watching your thoughts fly past you. Concentrate on your breathing, and notice the thoughts as they go past, but try not to get caught up in them.

I'll be trying this for 15 minutes a day for the next seven days and we'll see if it has any effect.
Why not try it too? At best, you may help calm yourself down, be able to concentrate better, and give you a greater feeling of purpose. At worst you've sat down and relaxed for 15 minutes. At absolute worst, you'll open your eyes and discover that you are suddenly spouting acorns...

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1 comment:

Meditation Guide said...

Thanks for letting me know about the mindfulness meditation. I have tried this with your steps but fail to do that. At that time I have some mental tensions. Now am going to do once again, hopefully I will do it now.

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