Why mindfulness in meditation? Mindfulness can help us to overcome mental suffering and recognize natural wisdom. We can develop mindfulness through meditation.
There are many forms of meditation. Some can induce altered states of consciousness and others simply help us to relax. Mindfulness meditation is not meant to change us, but it helps us to be more aware of what is “true” and to be fully “present” in the moment, no matter what is going on.
We want to tune into this natural wisdom to suffer less and although it seems to be making changes, it is going deeper into the present moment and entering ourselves as we already are, that will make us more aware of our wakefulness.
We become more aware of ourselves in the present just as we are, which will enrich our wisdom and teaches us how to escape the discomfort or pain we will always, as humans, experience simply by being alive.
When you try to escape pain and hold on to pleasure this causes suffering instead of making us happier. Also trying to support our ego does not work. We do not try to escape from difficult experiences with mindfulness, but merely give precise, non-judgmental attention to them.
It can be difficult focusing on the ‘present’ with happiness turning to worry. Being mindful ensures we are focused on the ‘present’ for every part of our life, not missing experiences due to distraction or wanting things to be different.
Mindfulness does not replace taking part in our life and taking care of our and others’, needs. As we become more mindful, we become more compassionate.
Pain is part of life, but we cannot allow it to take over our life. Mindfulness can help us to cope with mental and physical pain.
Help us to better connect in our relationships.
Sometimes we find ourselves staring blankly at a friend, colleague, child, etc. with little or no idea of what they have just said. Mindfulness can help us to give our full attention.
Promotes reduction of stress.
Stress can cause illnesses and make existing illnesses worse. Mindfulness can greatly help reduce stress.
Focus our mind.
When our mind is constantly wandering, it is very difficult to concentrate. Mindfulness meditation will refine our ability to focus.
Often hear that nattering, nagging, voice in our head. Mindful meditation can help us silence that voice.
There are many simple techniques, but there are three basic aspects. Body, breath and thoughts.
An eyes-open practice to allow what we have in front of us to be part of the exercise. We chose a quiet space where there are not many distractions like television or computers; if you want, you can light candles and incense. We now pick our seat – it’s ok to either sit on a cushion on the floor or on a chair, ensure the chair does not tilt back too much.
Our feet should rest on the floor, and our hips are higher than our knees, otherwise our back will soon begin to hurt. Sit upright but not rigid, with the back straight, but with the natural curve in the lower back. If you are sitting on a cushion, cross the legs.
Remember our hips should be higher than our knees, if necessary, add more height to the cushion. Hands rest on thighs, palms down and our gaze rests on the floor in front about four feet away. The gaze should be resting on the floor.
Start by sitting for a few minutes, our attention may begin to wander that is part of what we will notice with our mindfulness. But when we become aware that our mind has wandered, we gently bring our self-back to the ‘present.’
We rest our attention on our breath, feeling as it goes into our body and as it goes out. We are not interested in control of our breathing, but only wish to be aware of it.
Again, we sit for a few minutes. In and out…in and out. We will be focusing about 25% of our attention on our breath and the rest on our body and our surroundings.
We will notice thoughts arise. Sometimes they will be jumbled, tumbling over each other; memories, future plans, fantasies, even maybe a chorus of a song! Sometimes we cannot notice our breath, but that’s not unusual, particularly when new to meditation.
Just notice everything that happens and when we become aware that the thoughts have taken over and we have forgotten where we are, just gently bring our self-back to our breath again.
Most of us walk every day at some point in the day, whether it’s walking to work, taking the children to school or walking the dog.
Stand straight and step out with our left foot, feeling it swing and the heel hit the ground, followed by the ball of the foot and then the toes. Walk at a steady pace, slightly slower than usual and concentrate on the sensations of our feet touching the ground.
Loving, Kindness and Meditation.
Be kind to ourselves. We often struggle when caring for ourselves, in receiving love or believing we deserve to be happy, but to be kind to others, we need to start with ourselves first.
If you think about all the energy, we waste worrying about the future and regretting the past, comparing ourselves to others and judging ourselves – that is an enormous amount of energy! And imagine that energy gathered in and returned to us – Instead of castigating ourselves in the usual patterns of self-preoccupation, stinging self-judgment and fear.
Loving kindness meditations primary objective is to develop care towards ourselves to enable us to fully include others in that kindness.
You should practise silently repeating phrases that declare good qualities to our self and to others. Imagine the best version of yourself as possible. Silently recite phrases that reflect what you wish for yourself, such as– May I have mental happiness, peace and joy – May I live in safety.
I hope you enjoyed this article and if you have any questions or want to leave your own personal comments. Please leave it in the comment box below.
I wish you a happy life.
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