Mindful Meditation: Techniques For A Calm Mind

Mindful meditation is a practice that helps increase focus, decrease stress, and stimulate creativity. It involves focusing on the present moment and observing bodily sensations, thoughts, and emotions without judgment. The goal is to achieve a state of mental clarity and calm by paying attention to the breath and becoming aware of the inner workings of the mind. This can be done through various techniques such as sitting meditation, mindful walking, and yoga.

Finding a quiet, comfortable place to meditate

If you plan to make meditation a regular part of your routine, creating a designated meditation space is a good idea. This could involve setting up an area with meditation cushions, candles, healing crystals, fresh flowers, or pictures of beautiful places.

When selecting a place to meditate, it is also important to consider your comfort. Ensure that the temperature is pleasant and wear comfortable clothing. You can choose to sit on a chair or cushion, stand, or even lie down, though lying down may lead to falling asleep.

Experiment with different positions to find what feels natural and relaxing for you. For example, if you choose to sit, you can try crossing your legs or resting the bottoms of your feet on the floor.

In addition to the physical space, creating a peaceful atmosphere can enhance your meditation practice. Soft lighting, natural light, or even sitting outdoors can contribute to a calming environment.

By finding a quiet and comfortable place to meditate, you set the foundation for a successful mindfulness meditation practice.

Focusing on the breath

The first step is to find a comfortable position, either sitting or lying down. The eyes can be open or closed, but it may be easier to maintain focus with the eyes closed. The body should be relaxed, with the hands resting wherever is comfortable, and the tongue resting on the roof of the mouth.

The next step is to notice and relax the body. This can be done by observing the shape of the body and its weight, and the sensations of touch and connection with the floor or chair. Any areas of tightness or tension should be relaxed.

The third step is to tune into the breath. The natural flow of the breath should be observed, without trying to adjust it. The breath can be followed by focusing on the rise and fall of the chest, or the sensation in the nostrils. It may be helpful to count inhalations and exhalations: "In (one), out (two), in (three), and so on".

The mind will likely wander during this practice, and this is normal. When this happens, gently bring the attention back to the breath.

It is recommended to practise mindful breathing for at least five minutes every day, for a week. Evidence suggests that the benefits of mindfulness increase the more it is practised.

Observing bodily sensations

To begin observing bodily sensations, first find a quiet space and a comfortable, stable seat. You can sit on a chair, a meditation cushion, or the floor—whatever feels most appropriate for you in the moment. If you're on a cushion, cross your legs comfortably in front of you. If you're on a chair, rest the bottoms of your feet on the floor. Straighten your upper body, allowing for the natural curvature of your spine. Drop your chin a little and soften your gaze, gently lowering your eyelids if you wish.

Once you're settled, bring your attention to your breath. Notice the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest. Feel the full duration of each breath as it comes in and leaves your body.

From here, you can begin to expand your field of awareness to notice the bodily sensations. This can include sensations of pressure, temperature, or tingling at the points of contact between your body and the floor or chair. Notice the different levels of pressure experienced at various contact points.

You can also bring your awareness to your skin, the largest organ of your body. Notice the coolness or warmth of the air flowing over your body and sensed by your skin. Pay attention to the variations in sensations on different parts of your skin, such as heat, chills, or dryness.

As you observe these bodily sensations, try to embrace them as they are without judgment. Notice if they are pleasant, unpleasant, or neutral, and observe their intensity. Allow yourself to simply experience these sensations without reacting to them or wishing them to be different.

Remember, mindfulness is about being fully present and aware of the present moment, including your bodily sensations, thoughts, and emotions. By observing bodily sensations during meditation, you can cultivate greater intimacy with your physical self and ground yourself in the here and now.

Noticing thoughts and emotions without judgement

Mindfulness meditation is a practice that trains the brain to be fully present and aware of one's thoughts, emotions, surroundings, and actions without being overly reactive or overwhelmed. It is the act of paying attention to the present by noticing when the mind wanders off and bringing it back without judgement.

Find a Quiet Space and Get Comfortable

Locate a quiet place where you can sit comfortably, either on a chair or on the floor with a cushion. This can be anywhere you feel stable and solid, such as a park bench or a meditation cushion.

Close Your Eyes and Breathe

Shut your eyes and take a few deep breaths, allowing yourself to relax. Feel the rise and fall of your chest and the expansion and contraction of your belly as you breathe. Notice the coolness of the air as it enters and the warmth as it exits.

Shift Your Attention to Your Thoughts

As thoughts arise, observe them as a neutral bystander. Avoid labelling or judging them as good or bad, right or wrong. Simply acknowledge their presence without getting emotionally involved or trying to analyse, resist, or follow them. For example, if you're worried about a meeting tomorrow, notice the thought without dwelling on the content or emotions attached to it.

Gently Return to Observing Without Judgement

If you find yourself getting caught up in a thought, gently bring your attention back to observing your thoughts without judgement. Avoid engaging with the thought or its narrative. Instead, practice recognising when your mind has wandered off and gently bring it back.

Practice for a Set Period

You can practice this technique for a set period, such as 5-10 minutes, or for as long as you find it helpful. Over time, this practice can help you cultivate greater self-awareness, reduce stress, and develop a more balanced relationship with your thoughts and emotions.

Be Kind to Your Wandering Mind

It is normal for your mind to wander during meditation. Instead of wrestling with your thoughts, practice observing them without reacting. Just sit and pay attention, gently bringing your attention back to your breath whenever your mind wanders.

Remember, mindfulness meditation is a simple practice but it may not always be easy. The key is to keep doing it and results will accrue over time.

Practicing regularly

Practicing mindfulness meditation regularly can be highly beneficial. It is recommended to start small, with a short time commitment such as five or ten minutes a day, and gradually increase the duration. Consistency is key, and it is more important to meditate for a shorter duration every day than to meditate for longer durations infrequently. Even five minutes a day can be beneficial, and it is better to do a little than none at all.

Meditation teacher Sharon Salzberg notes that the most important moment in your meditation practice is when you decide to do it. By committing to meditation, you are expressing your belief in change and self-care and making it a reality.

Meditating regularly can bring far-reaching and long-lasting benefits to your life. It can help you lower your stress levels, understand your pain, connect better with others, improve your focus, and be kinder to yourself. Research has also shown that it can protect and strengthen your ability to pay attention.

Meditation is a powerful tool that can help you make better choices for yourself and those around you. It is a practice that requires patience and commitment, but the results are worth the effort.

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