Mindful Meditation involves focusing on “the now”. If you find your mind wandering too much, thinking about the past or the future, then you do need mindful meditation. It helps you acknowledge and live with your thoughts and feelings with little or no judgement. With mindful meditation, you’ll let go of negative and racing thoughts, and ultimately calm your mind and body.
Generally, mindful meditation is about practising breathing and focusing on mind and body awareness. The practice requires, mostly no equipment or preparation. Just pick a conducive place to sit, make 3 to 5 minutes of your time free, and keep a mind that doesn’t judge. Note that meditation is a practice, so it may take a while getting used to. Hence, we discuss the step by step guide to practice meditation which benefits the brain.
Schedule A Practice Time
You need to have a scheduled time to practice mindful meditation, whether early in the morning when you wake, or late at night before sleeping. 10 to 15 minutes daily practice should be enough for you. If you skip a meditation session today, make sure you try again tomorrow.
Mindfulness meditation requires focus, therefore you need to be comfortable. From the place to practice, to the clothes to wear, make sure you’re comfortable. Choose a quiet and conducive place, and put on loose clothings that won’t get you distracted.
Since it’s fairly easy to lose track of time during meditation, it is advisable to time yourself. Use a timer with a gentle alarm that won’t draw your attention away from meditating. Try to focus on meditating and not time during practice. After a meditation session, give yourself time to become self-aware before getting up.
Note that using a timer is not necessary, especially if it’ll get you distracted.
Focus On Your Breathing
Meditation requires you to become aware of your breath; become sensitive to the air moving to and from your body with each breath. Be attentive to how each breath you take is similar or different to the previous ones. When you get a thought in your mind, acknowledge the thought, stay calm and keep focusing on breathing, using your breathing as an anchor.
Sometimes your thoughts may get you carried away. Don’t judge yourself for wandering away from the meditation session. Just acknowledge what thoughts you were having, be it fear, anxiety, hope, or even worry. Then, return to breathing. Mindfulness is all about refocusing on the present when your mind wanders.
If practicing mindful meditation on your own proves hard, get a teacher, or download an app to make it easier. Also, incorporate meditation into your daily life. From brushing your teeth, doing your laundry, or even driving a car, focus all your attention on the present activity, not thoughts about the past or future.
Meditation offers you a way to keep yourself focused on the present and keep your mind from wandering every time. However, how do you practice meditation to benefit the brain? We discuss the step by step guide to make meditation benefits brain.