It’s a busy world. We hustle daily to accomplish the necessary tasks. And, in a rush, we feel disconnected with ourselves, with the present, and surroundings. Mindfulness is the practice to be fully aware of the present and not being overwhelmed by the unfolding happenings and events.
While it is believed that mindfulness is something that every human being possesses naturally. With the practice of mindful meditation methods, it becomes more readily available to us. Mindfulness meditation is an ancient technique of ceasing the negative thought patterns of the brain and to finally bring it into the present moment and a state that is relaxed and unparalleled.
Mindful meditation teaches the practitioners to observe the thoughts and sensations without judgment like a natural observer and approach the experiences with warmth and compassion.
The Basics of Mindful Meditation Practices:
● From your busy schedule, set aside a few minutes for mindful meditation. Mornings are highly recommendable as it allows you to spend your day more mindfully. Make sure the place you choose to practice is peaceful, airy, and well-lit.
● Create a relaxing and peaceful atmosphere in order to enhance the benefits of mindful meditation. Keep your yoga mat rolled out and your props such as blocks and cushions ready. Hang motivational quotes on the wall for getting the inspiration to practice and use soothing aromas and dim lights that calm the brain and help it slip into a meditative stance.
● Begin the meditation in a seated position like Lotus Pose, Gracious Pose, Easy Pose. Maintain the natural curve of the spine throughout the practice and keep your shoulders, neck, and face relaxed.
● You may keep the eyes closed or open as per your convenience during the practice.
● As you practice, you can also stretch your hands and legs and become aware of the sensations.
● Select a mantra and repeat it silently. Focus your attention on the breath and mantra.
How to do Mindful Meditation?
1. Start the mindful meditation in a comfortable sitting position. Place a folded blanket or yoga blocks under your hips and thighs for more support and ease.
2. Either sit with closed eyes or drop your chin to lower down your gaze. Soften your drishti during the practice.
3. Start to breathe. Take few deep inhalations and exhalations. Let the breathing occur naturally. Notice the physical sensations of the breath and the rising & falling of your stomach. Keep your attention on your breath.
4. Begin to notice the body sensations, how your legs and arms feel. Slowly bring your attention to each body part starting from toes to the heart to the head.
5. Gently, notice the mind wandering without attempting to change it. Also, become aware of the external sounds and sensations.
6. Be kind to the mind wandering. Gently bring back your attention to the breath every time your mind wanders. At times, you may also find yourself distracted, anxious, etc. Simply observe them as fleeting experiences without reaction. With consistency, you can train the brain to detach from the thoughts.
7. Gently lift your gaze or open your eyes. Take a moment to notice how it feels.
The Benefits of Mindful Meditation:
1. Improves Mental Health: Mindfulness meditation is an extremely effective method of improving the mental health. The deep breaths and repeating of the mantras help in lowering the cortisol levels and increasing GABA production. Also, when you start to notice the thoughts without altering them, you embark upon the route to mental tranquility.
2. Enhances Physical Well-Being: The stress has been a cause of many physical health problems. When your mental health is unhealthy, your body responds in a negative way. By controlling stress, anxiety and other brain health issues with mindful meditation, you can prevent the symptoms of many physical illnesses. Deep breathing techniques are useful in controlling high blood pressure and enhancing the functioning of the vital organs, thus resulting in physical wellness.
3. Leads to Awakening: In the mindful meditation, you are encouraged to naturally observe the sensations, sounds, and thoughts without changing them. This technique helps to disconnect and accept the present. This is the foundational requirement of awakening that happens in mindful meditation.
With mindful meditation, cultivate self-realization and practice it daily both on and off the mat.
To more know about mindful meditation in further detail, explore our Yoga Teacher Training In India.