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  • Writer's pictureHirok Das

A Complete Beginners' Guide On Mindfulness Meditation Techniques

If you are asked to sit at a place and concentrate on one thing, will you be able to do that? No, majority of you, won’t. You can even try it yourself and test your ability to be mindful all the time.

Mindfulness is basically the state of being aware or conscious about something as well as being present in the current moment. It also refers to accepting one's thoughts and feelings, so as to avoid being overwhelmed by what’s happening around.

But in today’s hectic lifestyle, people often fail to acquire the mindfulness state, often due to stress or other reasons. This is why health experts recommend people to practice mindfulness meditation which is the easiest way to learn how to focus on one thing and be mentally active in the present moment.

If you too desire to practice this kind of meditation, this guide can certainly help.

Basic Technique of Mindfulness Meditation

Practicing mindfulness is very simple and easy. All you need to do is take out at least 10 minutes from your busy schedule and get started with the meditation.

  1. Find a quiet place and sit on the floor keeping your neck, head and back straight.

  2. Try to be in the present.

  3. Begin the breathing exercise and feel how the air moves in and out of your body; how your belly rises and falls.

  4. Note all the thoughts that come up in your mind and try to remain calm; Keep breathing.

  5. If you feel that you are getting carried away, simply note where your mind is diverting return to your breathing.

  6. As the time nears ending, keep sitting where you are for a minute or two, analyzing where you are at the present, and get up slowly.

Practicing this technique daily can really help you achieve an active state of mind.

Mindfulness In Daily Routine

Now, when you know how to practice mindfulness, its time to know how to incorporate mindfulness in one’s daily routine.

  • Brushing Teeth: When you brush your teeth, try to feel the movements of your arm, brush in your hand, and your feet on the floor.

  • Exercise: When you exercise in your gym or home, try to focus on breathing.

  • Doing The Dishes: Mindfulness can also be practiced while doing the dishes. Look at the water bubbles, feel the warm water and notice the sound of the pans.

Mindfulness is an art, and through meditation, you can easily master it. So, get started with it right now at this moment..!!

Proven Benefits of Mindfulness Meditation for Overall Health

The life of modern people is getting busier day by day. From being able to perform one task at a time, they are now able to (or have to) perform multiple tasks simultaneously. Although, it is a good trait for a person to be multi-tasking, yet it somehow degrades one’s ability to connect with the present moment.

This is what describes the lack of mindfulness. One who is not mindful is occupied with several thoughts at a single point of time, resulting in stress and harmful effects on health. This is why doctors and health experts recommend people to practice mindfulness meditation, which is the mental practice of focusing on the present moment and feeling every bit of what’s happening around.

Many studies have found that this kind of meditation is beneficial in improving the overall health of an individual, regardless of his/her age. Here are some of the major mindfulness meditation benefits that you can take advantage of, by incorporating mindfulness in your day-to-day life.

1. Improves Physical Health

If you practice mindfulness for at least 10 minutes daily, you will experience a great level of improvement in your physical health. It can help in treating heart disease, relieving stress, improving sleep, lowering blood pressure, alleviating gastrointestinal difficulties and reducing chronic pain.

2. Improves Mental Health

Psychotherapists believe that practicing mindfulness meditation serves as an important catalyst in the treatment of several disorders or problems related to mental health. It is said to effective for curing substance abuse, depression, obsessive-compulsive disorder, couples’ conflicts, eating disorders and anxiety disorders.

3. Improves Well-Being

Besides, improving physical and mental health, mindfulness meditation is also helpful in improving the entire well-being of a person. It basically increases your capacity to be mentally active in the present moment, feel the pleasure in life, handle adverse events with ease and get more involved in activities. As a result of this, you stop repenting over the past, stop worrying about the future and stop being occupied with the concerns of success. A state of inner-happiness is thus, achieved.

With such notable benefits on health, it is advised that everyone must practice mindfulness meditation and also motivate others to do the same. No matter you are a teenager, adult or an elderly person, this meditation is fruitful for everybody and you must definitely give it a try. You may find it difficult in the initial days, but eventually, you’ll get used to it and experience remarkable improvements in your health.



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