Mindfulness Meditation Practices

Meditation that focuses on mindfulness is one of the most popular in the West, as well as one of the simplest to start. In mindfulness meditation, you don’t let your thoughts wander. The goal isn’t to clear your mind either. The technique is about being aware of what’s happening right now- particularly our own thoughts, feelings, and sensations.

In order to develop a meditation routine and become comfortable with it, you need to schedule time for formal meditation. The difference can be huge even if you just spend a few minutes a day doing this.

Mindfulness and meditation are not the same

Practicing mindfulness is the continuous process of refining and re-connecting to what we do and why we do it. The main idea of meditation is to be present and aware of your ideas and sensations.

An example of being mindful is to focus entirely on a single task, without thinking about the past or imagining the future. Engaging in a walk amidst nature and allowing yourself to become immersed in the sounds of chirping birds or the rustling of falling leaves is an example of practicing mindfulness. To put it simply: meditation isn’t the only way to be mindful.

Meditation, on the other hand, is a deliberate method of mindfulness. As opposed to focusing on nature or a particular task, you focus on each inhalation and exhalation of your breath. An important and also beneficial way to anchor your focus in today’s minute is to practice mindful breathing.

Mindfulness Meditation Practices

Mindfulness meditation can be practiced anywhere and anytime. However, guided meditations can be helpful as well, especially if you are just getting started. Our teachers can guide us in focusing on the present moment, letting go of distractions, and being less critical of ourselves.

Anytime and anywhere, you can practice mindfulness meditation on your own. It can also be helpful to listen to fundamentally guided meditations, especially when starting out. A seasoned educator can help us bring ourselves back to the present moment, release distracting ideas, and also not be so tough on ourselves.

The following four assisted reflections will help you stay in the present moment. Choose one that’s appropriate for you: One minute is an excellent place to get started, but you can also shorten it if you don’t have much time. Try the 10- or 15-minute mindfulness sessions if you are more experienced or ready for a longer session. When you’re ready to meditate, you can download and listen to these tracks.

Body Scan

The body scan involves systematically focusing on different sensations and locations throughout the body, from the head to the toes, rather than training your focus on the breath.

Start at the top of your head. Focus your attention gradually and intentionally on the surface of your skin, one inch at a time. Gently touch your scalp, ears, eyelids, and nose. Maintain this soothing movement as you proceed across your face, over your ears, down your neck and shoulders, and all the way to your toes.

It may seem like you don’t feel anything at first. Nevertheless, as you progress, you may discover a whole new world of feelings. There are some feelings that can be pleasurable, such as a gentle heat or a comfortable weight. There are neutral feelings, such as prickling or itching. Some may also be undesirable. There may be a sore spot on your feet.

Whatever the sensation is, note it down. In order to alleviate real discomfort, you may need to move around. Regardless of how unpleasant the experience may be, try not to respond – do not classify it as good or bad. Rather, simply acknowledge what you’re feeling and then proceed with the body scan. Remember the idea, and return your attention to the body if you realize your mind has wandered.