Mindfulness Techniques: A Meditation Guide for Beginners
Nurturing mindfulness is an essential element to overcoming suffering and acknowledging natural wisdom, both on your own and others. Now, the question is, how can you achieve it?
Mindfulness is a kind of self-awareness training which originated from the Buddhist mindfulness meditation. It has been used to treat depression, particularly in avoiding relapse and in supporting mood regulation. To practice mindfulness, one should be aware of the current moment. It is living here and now, when everything is just is, so that one can achieve great peace of mind. With mindfulness, one is freed from being attached on his past thoughts and from worrying about the future.
Each one of us has the capacity to be mindful. But apparently, as it is a new idea for some, they may think it is pretty daunting to keep and try fixing their attention in the present moment. This should definitely be not the case as being mindful simply engages nurturing your capacity to keep your focus in the current moment and permits you to have a clear mind and disregard “mental clutters.” This makes it possible for you to respond instead of reacting to situations. Therefore, you get to improve your decision-making and potential for mental and physical relaxation.
The Benefits of Meditation or Practicing Mindfulness in Your Daily Life
Practicing mindfulness has a great impact to your decisions and the way you react on things. It can improve both your psychological and physical health as well as changes your behaviors and attitudes for the better. Below are some of the benefit of meditation or practicing mindfulness.
• It improves your well being. Elevating your capacity for mindfulness guides many attitudes which contribute to a contented life. Being mindful helps to make it easier for you to savor every moment and the pleasures of life at the moment. It helps you to become wholly involved in activities and to make a greater capacity to manage adverse events in your life. Through concentrating your mind to what is here and now, you are less likely to be preoccupied on your worries regarding the future or to dwell on regrets over the past.
• It enhances your physical health. Aside from improving your well being, there’s more to mindfulness which scientists have discovered. According to them, practicing mindfulness techniques help enhance the physical vigor of a person is so many ways such as:
o Cure heart disease
o Help relieve stress
o Decrease chronic pain
o Lower blood pressure
o Decrease gastrointestinal problems
o Improve sleep
• It enhances your mental health. Lately, psychotherapists are turning to mindfulness meditation as a contributing element to treat certain problems such as:
o Eating disorders
o Substance abuse
o Anxiety disorders
o Couples’ conflicts
o Obsessive-compulsive disorders
Experts believe that mindfulness has a great help to people who find it hard to accept their hurtful experiences, such as painful emotions, instead of reacting to them with avoidance and aversion. It has become increasingly popular for mindfulness meditation to be associated to psychotherapy, particularly cognitive behavioral therapy since both cognitive behavioral therapy and meditation share the same goal of aiding people achieve perspective on self-defeating, maladaptive and irrational thoughts.
Mindfulness Techniques That Are Worth Practicing
1. A minute of mindfulness. Any time of the day, you can do this simple to follow mindfulness exercise. All you have to do is to take a moment right now. Check your clock and take note of the time. For the next one minute, simply focus your whole attention on your breathing. Keep your eyes open and normally breathe. Your mind will then start to wander. Return your attention to your breathing whenever you like to do so. Such exercise is more powerful than you may think of. For some, it takes years before they are able to finish a minute of focus. Practice this exercise throughout the day to rejuvenate your mind to the current moment and to restore it to peace and clarity. In the long run, you can slowly extend the duration of this mindfulness technique into longer periods.
2. Mindful eating. This mindfulness technique includes sitting down and eating a meal without doing any other things such as talking, tapping your phone, listening to music, watching TV or reading a book. Pay close attsention to how your food looks it, which piece of food would you like to eat first, how it smells, how you cut it, the texture and taste of it as you slowly chew it. This practice will definitely amaze you as how different the food taste when eaten in this manner. This is also good for digestion.
3. Mindful walking. While walking, concentrate on the ground underneath your feet and your breathing. Simply observe what’s happening around you at the very moment as you walk. Just look at the view, the sky, and other walkers. Feel the temperature and the wind touching your skin. Let go other thoughts and just savor the moment.
4. Touch points. This technique makes you appreciate your life. Think of something you take for granted. For example, opening your computer. Take a moment to appreciate your hands for letting you do the task and your mind for helping you use the computer. Appreciating things you have is the best way to release negative thoughts out of your system.
There are many other mindfulness techniques which you can easily follow. You can also read articles on how to meditate and learn some meditation techniques. Practice them to be contented and happy on the present things in your life.