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Mindfulness Meditation

What is Mindfulness Meditation?

Mindfulness meditation is a form of psychological practice that promotes the release of negativity, the slowing of your thoughts and the relaxation of your body and mind. It uses the practice of “mindfulness” which is being in a psychological condition of being entirely fixated in the present so that you can fully recognise your thoughts without any judgement. In general, mindfulness meditation comprises of deep breathing and attention to mind and body. It doesn’t require special preparation or props such as candles and essential oils. To begin, all you need is 3 to 5 minutes of free time, a cosy place to sit and a judgement-free mind.

Tips for Mindfulness Meditation

Get into a cosy position

Find a silent and relaxed place. Sit in a chair or on the floor with your head, neck, and back straight but not rigid. In addition, it is beneficial for you to wear loose clothing so that you are not disturbed. As this meditative practice can be completed at any place for as long as you wish, it is not mandatory to have a dress code.

Use a timer (optional)

While it is not necessary, a timer can help aid in concentration of your meditation and losing sight of time, as well as get rid of any excuse that causes you to be distracted. A timer can also ensure you do not meditate for too long as a significant number of people lose focus of time while they are meditating. Do give yourself time after meditation to recognize your location and rise slowly.

All it takes is a few minutes a day of meditation to see its benefits happen to you. If you are new to meditation, begin with 5 minutes a day and slowly increase by blocks of 10 or 15 minutes until you are able to meditate for 30 minutes a day.

Concentrate on Your Breath

Pay attention to your breath, focusing on the feeling of air moving in and out of your body as you breathe. Be aware of your belly moving outwards and inwards as air moves in and out of your nose. Focus on the warmness of the air when you breathe in compared to the warmness of the air when you breathe out.

Pay Attention to your Thoughts

Instead of suppressing your thoughts, get more relaxed being the “witness” to them. Note your thoughts as they come to your mind. Be at peace and use your breath as a grip to reality. Think of your thoughts as clouds floating by; observe them passing by as they change in shape. Do this as often as needed when you meditate.

Take a Break when Needed

Watch where your thoughts go without evaluation and come back to your breath when you notice yourself getting too caught up with your mind – whether with fear, anxiety or worry. Don’t beat yourself up when this happens; the art of coming back to your breath and concentration on the now is the art of mindfulness.

Mindfulness Meditation Video

The following video is an example of a guided mindfulness meditation for 10 mins. It is created by the Honest Guys and I highly recommend their free resources in Youtube. Feel free to watch this video and relax your mind along the way!

Conclusion

It may seem difficult to succeed at meditating for those who never tried before but its health benefits are worth the effort. Start off with a few minutes a day, you will not regret it! Mindfulness meditation is something that you can come back to when you need it, especially in situations of high pressure and stress. To know more about the benefits of meditation (even for a few minutes a day), you can follow the link here.