Practicing Mindfulness & Mediation
Ways To Practice Mindfulness And Meditation
Have you ever wondered if there was something that could improve your mood, reduce stress, and help you sleep better? And if this thing could also prevent anxiety and depression without side effects? Or even better, that you don’t have to stand on queues or pay a fortune to get it? If you have, then you should know that it does exist and is called mindfulness.
You, like most people, probably have a busy routine that leaves you overwhelmed. If you aren’t running around your office trying to provide your boss with everything he/she needs, your phone is beeping with emails and texts asking you to come fulfill some obligation or responsibility. Your kids need to be fed, your dog needs to be walked, and you have a presentation to work on. This leaves so many people feeling anxious and stressed. Thankfully, with mindfulness, you can slow down, catch a breath, and appreciate life.
What is mindfulness?
Mindfulness is a keen awareness of feelings, sensations, and thoughts. It is savoring each moment and accepting it without pressure or judgment. It involves exploring experiences and getting in tune with your inner self. Mindfulness doesn’t concentrate on achieving a certain goal, but expanding your awareness and enjoying the journey.
When done correctly, mindfulness helps reduce anxiety and stress. It reduces the overwhelming feeling and encourages you to take each moment as they come. In this busy world we live in, studies have shown that mindfulness is a great way to cope with the chaos.
To enjoy all the benefits of mindfulness, here are some effective ways to practice it.
Be mindful of your cravings
Be conscious of cravings and take a moment to notice how you really feel about them. Most cravings, habits, or addictions trigger an automatic response within us, which is why most people don’t stop to think before indulging themselves. Try it differently with mindfulness. When the cravings come, stop and think; have I had too much of this today? Is this good for my health? If you decide not to indulge the cravings, wait it out patiently and acknowledge that the discomfort will pass.
Take mindful showers
Explore every sensation you feel and revel in every moment. Instead of jumping in and out of the shower each day, take the time to enjoy the feel of the water on your skin or the smell of your soap. This will soothe your mind and body, ensuring you are mentally and physically refreshed by the time you step out of the shower.
Take mindful walks
To practice mindfulness while walking, choose a path in a park, a lakeside, or a mountain trail so that you can enjoy the experience. As you walk, keep your mind on the experience of walking. Feel each step you take. Listen to the sounds of birds chirping and the trees rustling. Feel the wind and sun on your skin and enjoy the view.
Mindful walks keep you healthy and in tune with nature.
Practice mindful eating
Eating is another activity most people have automatic responses to. Most times when we eat, we also scroll through our phones, watch movies, read, or get lost in our thoughts. This takes away the experience of eating, leaving us only with full bellies. To practice mindful eating, put away mobile devices, and focus on your meal –the smell, taste, and feel of it. Also, think about the food you intend to order or cook and ask yourself if it is nourishing and healthy. Doing this brings joy to the experience of eating while keeping you healthy.
Do things you love
Mindfulness is all about slowing down to enjoy the present. Months from now, you may look back and realize it’s all been a blur and that you can’t point out any specific thing you did in the time past. So make out time for your hobbies and fully experience them. This could be cooking, gardening, singing, dancing, painting, or playing musical instruments. Whatever it is, do it consciously and enjoy it. This can help reduce stress and anxiety while keeping you relaxed!
How To Meditate
Meditation is a very key aspect of mindfulness. This is because it helps relax the mind and provides mental and physical health benefits. For steps on how to meditate, keep reading below.
Set out time
Before you start meditating, you need to find a space that is quiet and relaxing. It’s also advisable that you set out a specific time when you can meditate without being interrupted. This can be in the evenings after you’ve put your kids to sleep and in an unoccupied room in your house.
Get comfortable
Once you’ve chosen a space, get into a comfortable position. While you can choose to stand or lie down, it is advisable that you sit down.
Wear loose clothes to ensure nothing impedes your breathing. Make sure your entire body is relaxed and keep in mind that the aim of this activity is to savor the present without judgment.
Focus on breathing
Once you are relaxed, focus on your breathing. Think about the air going in and out of your lungs. Think on the rise and fall of your chest and stomach as you breathe.
Don’t think of anything else
If you notice your mind is wandering, gently bring it back to your breathing.
Finish with kindness
When you the time is up, slowly return your attention to the present. Think about how your body feels and your emotions.
And that’s it! Remember, that there is no fixed time for meditation. You can meditate for as long as you want to. However, if you’re new to it, you can begin with 5-10 minutes.
Conclusion
Mindfulness slows down our responses and brings meaningfulness to the simplest activities. It allows us to explore our senses and to be present in every moment, without distractions that may blur out these experiences. With the steps above, you can practice mindfulness and enjoy all of the benefits that come with it.
