What Is Mindfulness Meditation?
When modern life puts so many demands on our time and energy, it’s no surprise we often find ourselves feeling overwhelmed, and detached from our spiritual side. If you’ve found yourself feeling like you’re always stuck in your head, distracted by racing thoughts, and an endless list of things to do, then mindfulness meditation could be just the thing to make you feel rooted again.
Mindful meditation is the ideal way to bring ourselves back to the present moment. It combines deep breathing, meditation, or guided meditation, and mindful awareness of the sensations you may be experiencing in that moment. Mindfulness teaches you to remove any judgement from the thoughts you are having, and to become the observer in your experience. By letting go of control, you open yourself up to inner peace and self-realisation.
Mindfulness is usually one of the key parts of a stress reduction program, with the focus being on strengthening self-awareness to improve wellbeing and reduce stress. Some popular therapies include mindfulness based stress reduction and mindfulness based cognitive therapy, both of which work to help you become more present. These therapies can also provide relief from physical conditions caused by stress, such as chronic pain.
As well as the benefits already associated with meditation, mindfulness practices bring your attention to the here and now, teaching you how to be present with your thoughts and feelings, instead of analysing or trying to change them. Letting go of judgement allows you to become curious about your own experience, without trying to control it.
In this blog, we’ll cover everything you need to know about mindfulness meditation practices, including our best tips to guide you on your way.
Step-by-step guide for mindfulness meditation
Mindfulness meditation can look different for each person, but the main objective is to ground yourself in the moment, and allow your focus to gently return to the now. There are many ways that we can all become more mindful in our lives, and mindfulness meditation is a great place to begin.
As you learn this practice, many different thoughts may come into your mind that cause you to feel judgemental of yourself. In time, mindfulness meditation will teach you to let go of any judgement, and hold those thoughts for what they are, simply becoming the observer.
Many people begin their mindfulness practice with body scan. Once still, body scans are a great way to tune into your body, and observe any sensations or feelings that appear. You might like to begin at the top of your head, simply noticing each part of the body, and slowly scan right down to your feet.
Here is our step-by-step guide for getting started:
1. Take a seat
Begin the meditation in a seated position, getting yourself comfortable. Comfort is important as, ideally, you want to try to stay as still as possible, without fidgeting or distracting yourself too much. Allow yourself the opportunity to relax deeply.
2. Begin to tune into your body
As you begin to relax, focus your attention on your body. You may like to do a body scan. Notice any physical sensations, such as heaviness in your feet, keeping you rooted to the ground. Sit up straight, paying attention to your spine and the way it begins to relax. Allow your upper body to soften, keeping your arms in a comfortable position by your sides. Allow any tension to release itself, as you relax even more deeply.
3. Let your gaze fall downwards
If it doesn’t feel good to close your eyes, you don’t have to. Instead, allow your gaze to fall downwards, not focusing on anything in particular. Wherever your gaze falls, allow that to be the correct place for you. Notice already how much more relaxed you feel when you are not distracted by life around you.
4. Focus on your breath
Relax into the moment. Focusing on your breath is an important part of mindfulness meditation, and will help you to bring your attention back to the now. Pay attention to the rising and falling of your chest as you breathe, and notice the physical sensation of the breath entering through your nose, down to your lungs, and then the exhalation.
5. Allow your mind to wander
If your mind wanders as you practise mindfulness meditation, that is perfectly normal and ok. Don’t try to force your attention to stay in one place. If you notice your mind wandering, simply guide it back to your breathing. Be kind to yourself here - you can observe this happening without judgement, rediverting your attention every time it happens.
6. Follow your thoughts naturally
Whatever thoughts come into your mind, allow them to flow naturally. There is no need to try and stop certain thoughts, or get frustrated with yourself. This can often be a useful time for insights, as your mind relaxes and allows itself to stay open to possibility.
7. LIft your gaze, open your eyes, and ground yourself in the room
When you are finished, bring your focus back to the place you are in, open your eyes if they are closed, and spend a few moments grounding yourself in the room. This is an important way to close the meditation, and ensure that you leave feeling fully rooted in the present moment.
How often should you practise meditation?
Meditation is something that becomes habit-forming when it’s practised frequently. Rather than something that’s reached for only when life becomes challenging, it’s important to make it a part of your daily lifestyle. Even a few minutes a day of focusing your attention on becoming more present, can make a big impact on your life, and change your way of thinking.
It’s easy to believe that you won’t see any benefits if you don’t have the time for lengthy meditation practices, but studies have shown that brief daily meditation has just as positive an effect on things like stress and anxiety, as longer practice does. This 2018 study by Harvard University found that as little as 13 minutes, daily, was enough to regulate emotions, decrease negativity, and improve mood.
Other interventions such as mindfulness based stress reduction programs (MBSR) recommend a longer practice of 45 minutes. Research has shown that users that were regularly meditating experienced more self-compassion and better mental health.
Mindfulness meditation is simple to get started with at home, and with regular practice, will be a great addition to your spiritual journey.
If you feel drawn to explore mindfulness and meditation in more detail, and would love to learn more about the potential benefits of practising it in your own life, then Gareth would love to help you start your journey. Spiritual Coaching can support you on your journey of self discovery, helping you to find balance and reconnect with the deepest parts of who you are. Get in touch today to find out how Gareth can guide you on your meditation journey.