Mindfulness Mediation: Try this for 21 DAYS

In this blog, I will be sharing with you one of the most important skills needed in the 21st century- Mindfulness meditation. It is not uncommon to dwell in the past and future, but doing so takes you away to enjoy the present moment. 

About Mindfulness Meditation

Mindfulness meditation is a form of meditation that focuses on cultivating mindfulness, which is the practice of paying deliberate attention to the present moment without judgment. It involves intentionally directing your awareness to your thoughts, feelings, bodily sensations, and the surrounding environment.

Process & Techniques

Here's a breakdown of how mindfulness meditation is typically practiced:

1. Find out a Comfortable Position: Start by finding a relaxed seated position, using a cushion, chair, or meditation bench. Keep your back straight but relaxed, with your hands resting on your lap or knees.
   
2. Focus on Breathing: Close your eyes or softly gaze ahead. Take a few deep breaths to center yourself, then let your breathing return to its natural rhythm. Pay attention to the sensations of your breath entering and leaving your body, such as the rise and fall of your abdomen or the feeling of air passing through your nostrils.
   
3. Observe Your Thoughts: As you focus on your breath, you'll likely notice thoughts stemming in your mind. Rather than trying to control or suppress them, simply observe them as they come and go, like clouds moving across the sky. If you become absorbed in thought, gently guide your attention back to your breath.
   
4. Notice Sensations: Alongside observing your breath, bring awareness to sensations in your body. Notice any areas of tension, discomfort, or relaxation without attempting to change them, just try to feel them.
   
5. Practice Acceptance: Throughout your meditation, cultivate an attitude of non-judgmental acceptance toward whatever arises. Whether experiencing pleasant sensations, unpleasant emotions, or a wandering mind, approach them with curiosity and kindness, avoiding labels or judgments.
   
6. Return to the Present:  It is normal to get engrossed with your thoughts, but it is really okay. Whenever you notice your mind wandering, gently redirect your focus to the present moment, reentering your attention on your breath or bodily sensations.
   
7. End with Gratitude: Conclude your meditation by expressing gratitude for the opportunity to practice mindfulness and nurture inner peace. Reflect on any shifts in your mental or emotional state, and carry the mindfulness you've cultivated into your daily activities.

Mindfulness meditation can be practiced for as little as a few minutes or as long as you like, depending on your preferences and schedule. Regular practice can help strengthen your ability to be present, reduce stress, and cultivate greater awareness and well-being in your life. 

Remember: You cannot benefit from the result in a single day. Most of the self growth tasks ask for your consistency. You can do that. 

Issues You may Encounter & it's solution

It can be difficult to practice attentive meditation, especially when the attention is on the breath, especially if you are tempted to alter your breathing pattern. Here are some pointers to get you through this:

1. Accept and Acknowledge: During meditation, it's common for the mind to wander and for sensations or thoughts to come to mind. This includes the impulse to regulate your breathing. Try to embrace and not judge these experiences rather than opposing or passing judgment on them.

2. Redirect Your Attention: If you find that you are losing concentration on your breathing or that you need to alter your breathing technique, gently bring your attention back to the sensations of your breath. You can accomplish this by just observing the breath as it naturally occurs, without pushing or controlling it.

3. Observe Without Judgment: Engage in the practice of watching your breath and any related feelings without giving them any significance or passing judgment. Observe how your chest rises and falls or how air moves through your nose. Let these sensations come and go without attempting to control them.

4. Naming Thoughts: You might try naming any unwanted thoughts or inclinations as "thinking" or "planning" and then gently bringing your focus back to the breath if this helps. This can lessen the ability of your thoughts to draw you out of the current moment by putting some distance between you and them.

5. Seek Support: If you're having trouble with issues like OCD breathing during meditation, think about getting advice from a meditation instructor or mental health specialist. They can offer individualized techniques. 

Keep in mind that meditation is a discipline, and it's acceptable to run against obstacles. As you experiment and determine what suits you the best, practice self-compassion and patience with yourself. You might notice an improvement in your capacity to maintain awareness and concentration during meditation with continued practice.

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