How Can We Take Charge of This Moment and Set Ourselves Up Better for Moments to Come

The Essential Guide to Mindfulness Meditation That Will Motivate You Today

The Essential Guide to Mindfulness Meditation That Will Motivate You Today

Mindfulness meditation brings us all kinds of benefits. It reduces our stress and anxiety, improves our attention, reduces intrusive thoughts in a loop (those that we don’t want, make us feel bad and do not leave easily).

Mindfulness is a technique that has become very popular for a few years now, but there are still many doubts about what it really is and how it can help us day by day. In this article we will you an give advice on how to practice it and how you it can help you have a fuller and happier life. 

What is Mindfulness meditation?

The current society is a society of immediacy, of busy life rhythms. The more we can do on a better day, the more we can cover the more successful we will be. Time is money. And, we want everything immediately, instantly.

We live our lives pending the next thing to do and not what we are doing now. And, we go around the world with the autopilot on, worrying about what will happen without paying attention to what we are doing in the here and now.

This philosophy of life so western is detrimental to the quality of life and well-being and can lead to many pathologies and psychological problems. That is where Mindfulness meditation can help us.

This type of meditation comes from the Hindu tradition but its practice is independent of religion, and even spirituality if we want it. It is only the focus of attention in the present moment, without modifying or judging it, accepting it as it is.

Mindfulness meditation brings us all kinds of benefits. It reduces our stress and anxiety, improves our attention, reduces intrusive thoughts in a loop (those that we don’t want, make us feel bad and do not leave easily).

It is a technique that has proven effective for the treatment of anxiety, depression and some types of phobias  (such as agoraphobia ).

In addition, with practice we will stop identifying with our own thoughts and feelings, and we will see them in a more objective way. We are not our thoughts or responsible for what we think, but for what we do.

How is Mindfulness meditation practiced?

Mindfulness meditation can be performed and practiced in different ways, such as body scanning, conscious breathing, yoga, or walking consciously.

But it can also be applied daily, in small daily actions once we have become familiar with the practice.

1. Find a comfortable, quiet, and a time of the day.

The first thing we have to do is find a time of day in which we can spend a few minutes ourselves . The ideal is either when we wake up, before starting the day-to-day routine (this can help us start the day with a positive attitude), or before bedtime, as a way of appeasing the mind after a work day (which will help us relax and improve our sleep quality).

In addition, the advantage of choosing one of these two moments is that houses tend to be quieter, especially if we have children. Regardless of the moment we can find for practice, the important thing is that it can be carried out without interruption.

Once the moment is chosen, we sit or lie down in a comfortable place, in silence, with a dim light and with our eyes closed (if the object to which we pay attention is not visual). If we are sitting better if we have our backs supported, upright, without sinking into the posture.

2. Choose an element to focus on

It can be breathing : we look at all the sensations that come from it without trying to modify it in any way. For example, we can attend to the entry of air through our nostrils, its temperature, how the lungs swell and how the air from them, how our diaphragm expands … And as thoughts come, we separate them without elaborating or judging them and we focus on breathing again.

Or it can be our body: we focus attention on each part of the body, without modifying it, paying attention to its tension or relaxation, its temperature, its position, the friction with the surfaces.

It can be the practice of yoga or walking. You can attend to a sound, a candle, a phrase that inspires us as a mantra.

3. Let go of the thoughts that arise as they come.

Let us choose the object that we choose the essential is to focus attention on it without changing it, or enter into valuations of good or bad, observing it as it is. The mind will be distracted, it is in its nature.

But as soon as we realize that he has become distracted. We must return to our chosen object , without judging ourselves for having that thought, or the thought itself.

This cycle is carried out as many times as necessary, every time a thought comes, we put it aside and return to our object. One trick is to see our thoughts as clouds that come and go. We do not climb the cloud, we do not get entangled in thought, but we see them arrive and leave.

At first it is not easy, it will cost you to focus attention for more than 10 seconds, but like everything else, it improves with practice. The important thing is not to get discouraged and not judge.

It is important that we choose the type of practice that works best for us. These are mere guidelines but the important thing is that we are comfortable, especially when it comes to strengthening the practice.

How long do I have to be meditating?

The time that the meditation lasts always depends on each person and the time they can devote, of course.

At the beginning, the ideal is to start with 5 minutes and increase the time to 10 . Once we have acquired a certain habit, devoting 20 or 30 minutes a day to meditation brings great benefits to our health and well-being.

On the web we can find many resources to help us in practice. If we look for “guided Mindfulness meditation” we will see a wide variety of audios that we can use as a guide.

Practice Mindfulness day by day

Mindfulness is a technique or a practice but it is also a way of life. It allows us to savor every moment as if it were the first time, with that curiosity that characterizes children.

It is not necessary that everything we do do it with awareness, but if we could look more at what we do on a daily basis our life would be much fuller.

For example, the next time you brush your teeth, look at the movements you make, how the toothbrush feels on your teeth and gums, the taste of toothpaste, how it fills your mouth. And the same when you walk to work, or when you are having breakfast or lunch.

Or chatting with a friend. You can listen and understand him better.

You will realize how good it feels to make those breaks in the hustle and bustle of everyday life. Imagine how wonderful it would be if you did the same with the good things that happen to you in life.

From the branch of Positive Psychology they are very clear. We often focus too much on negative emotions, these are the ones that occupy our mind most, the ones that alert us that something is not going well. And to some extent, this has an evolutionary advantage for the survival of the species. We must react to threats. However, for the world in which most of us live, these threats are psychological and we often create them.

That is why it is important to give the positive events that occur to us the importance they deserve . Savoring them, living them with full awareness.

Likewise, the negative events that arise in our lives must be seen as the thoughts that come to us and are not welcome. They are clouds that arrive and leave. Although they are also opportunities to learn and grow as a person.


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