We have all had those moments, when we contemplate dropping everything and making a run for it on the next plane to a land far far away , or screaming your lungs out at anything and everything that comes in your way. Whatever may be the reason causing you to experience these stress induced urges; there are better ways at dealing when life gets a bit too much.
…and it couldn’t be simpler: Mindful Meditation.
While Mindfulness is something we naturally possess, it is more available to us when we consciously and deliberately practice it on a daily basis.
We all already have the capacity to be present, and it doesn’t require us to change who we are. Though we can cultivate these innate qualities with simple practices.
Mindfulness is the act of bringing your awareness to the present, to whatever you might be doing. For example; focusing completely on drinking your cup of your favorite coffee blend in the morning – it’s aroma, its flavor, it’s temperature- with curiosity and without judgement. Just taking it in for what it is.
So in essence, Mindfulness is a type of meditation.
Meditation is a wider term that cultivates reaching ultimate consciousness and concentration, to acknowledge the mind, and self regulate it. It is a simple and effective way to steady the mind, give clarity to your thoughts and help you manage stress better.
The difference between Mindfulness and Meditation has been the topic of many debates and interpretations. Bottom line is; they are two sides of the same coin. They complete each other; though each has its own definition and purpose.
The confusion lies in the fact that one of the most well known types of mediation is Mindfulness meditation.
Whether you decide to learn about the different meditation techniques out there, or you simple want to learn how to be more Mindful in your dailies. There’s a plethora of evidence to prove that harnessing your awareness to be in the present moment can improve your mental and physical state.
There is growing research showing that when you train your brain to be mindful, you are actually rewiring the physical structure of your brain. Whenever you are bringing your awareness to whatever you are presently experiencing via your senses, your thoughts and emotions, you are being Mindful.
Embarking on the journey of meditation can be intimidating, but here below we have listed a few methods and suggestion to get started. Theres quite a a lot of power in the simple act of focusing your mind and being still.
Mindful Meditation practice couldn’t be simpler. Find a good spot with little distraction, thats not too cluttered, in your home or work place, or even outside. Leave the lights on or sit in natural light, pay attention to your breath, and when your attention wanders, return.
Breathing meditation will help you slow things down, increase your productivity, capacity, and your ability to make sound rational decisions in high pressure situations.
Here’s how to do it:
First get your seating position right. Whatever you are sitting on, a chair, a bench or a yoga mat, find a spot that gives you a stable seat, not a perching or slouching back. Straighten but don’t stiffen your upper body.
Second, cross your feet comfortable in front of you, and if you are sitting on a chair, make sure the bottoms of your feet are touching the floor. Third , situate your upper arms parallel to your upper body, let your hands drop onto the bottom of your legs, or on your lap if seated on a chair.
Relaxation Breathing : 3 Minutes
Use this meditation when anxiety is setting in, if you are starting to panic or feel pressured. This is a sure way for immediate stress relief. It involves regulating your breath to lower the heart rate and blood pressure quickly and effectively.
Close your eyes and take a deep breath in for a count of 4. then exhale for a count of 8. Bring awareness to your breath without altering this rhythm, just notice it.
As you inhale, visualize the air moving, filling your lungs and your blood to the rest of your body. As you exhale, visualize any stress factors or frustration releasing and leaving your body. Repeat for 3 Minutes.
Mindful Breathing Meditation : 10 Minutes
It is recommended to carry out this meditation tactic twice a day, to develop better focus, and a better over all sense of clarity and calm.
With this mindful breathing meditation, we use the breath as an object of meditation, concentrating deeply on the rhythm and feels of our most basic life force.
Sit Comfortably, your spine long and straight, and find a slow steady rhythmic breath. Begin by counting your inhales and exhales. When you reach the 10th inhale and exhale, start again, but this time backwards from 10 to 1.
Repeat this ten times, and when you have completed ten cycles of breath counting, simply continue to breath at this steady pace, visualizing your breath’s motions entering and leaving your body.
Body Scan Meditation : 5 Minutes
A body scan meditation allows us release what we are holding on to and help us relax completely.This is a meditation method to build awareness and ease tension after a long day and before settling to sleep at night.
Sit or lay down in a comfortable position and take a few minutes to find a calm steady breath. Bring awareness to the sensation in the body.
Spend several slow breaths on each focal point beginning with the left toes, left foot, left ankle, left calf, shins, knee, thighs and hip. and so on. repeat with the right side and follow through with the pelvic region, abdomen, lower back, all digestive and respiratory organs, limbs and all the way to your face and head.
When you notice an area of tension or discomfort, breathe into it and give it more attention with your breath, until you feel it getting heavier and more relaxed, then move on to the next part of your body.
While these are methods with tremendous benefits, Mindfulness meditation isn’t the only time you can practice mindfulness.
To supercharge your experience, take a step back a few times a day and focus on your breath. Not needing to go into a full meditation.
Just sit quietly and observe…
Witness the moment without judgement.
Love & Light