Mindfulness Meditation
a guide to a healthier and stress-free mind
JEREMY KHOO
19 NOV 2019
Every day, countless thoughts wonder and swirl in our vast open minds. Whether we are thinking about school or work, what it is to do on the weekend, or what to make for breakfast tomorrow. Sometimes the thought of reviewing past events or planning for future events could lead us to feel anxious.
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Meditation can be a very helpful mental practice with countless health benefits. It is a process of exploration, where the mind is not a vacuum of free thoughts. Venturing deep into our minds through our sensations (the scent of our room, the air blowing on our skin), emotions (what we like or do not like, cravings etc) and our thoughts (when would flying cars exist), meditation teaches us not to judge and rather experience our natural curiosity with warmth. Today, we will be focusing on the most common and simplest meditation technique known as mindfulness meditation, which focuses on the physical sensation of breathing. Without further ado, let us get into the steps to start mindfulness meditation:
Source: THE WAY OF MEDITATION
1. Find a comfortable seat.
It doesn’t matter if it is a chair, or a bench in the park. Select a spot that is comfortable and solid, that doesn’t leave your back perching or hanging.
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2. Leg position
If you are seated on a cushion or a floor, cross your legs comfortably in front of you. If you are seated on a chair or something higher, make sure the bottoms of your feet are in contact with the ground.
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3. Upper body posture
Straighten you back but do not stiffen it. There is a natural curvature at the spin, therefore your shoulders and head should rest comfortably above the vertebrae.
4. Arm position
Your arm should rest comfortably above your legs or in between your thighs — whichever feels more natural.
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5. Soften your gaze
Let your chin down and gently soften the gaze. It is not necessary to close your eyes.
Source: wildmind meditation
6. Feel the breathing sensation
The focus should now be on the breathing sensation – the inhale and exhale of air entering your nose and mouth, the rising and falling of your chest and belly when breathing.
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7. Wandering mind when breathing
Eventually, you will find your thoughts wandering into other places. When this happens, do not block or delete these thoughts. Instead of wrestling them, try and observe without reacting. Pay attention and do not judge these thoughts but, remember to always come back and focus on the breathing over and over again.
8. Lastly, lift your gaze when you are ready (for beginners 5 – 10 mins is a good start)
Now, take a look at your surroundings and notice how your body, emotions, sensations and thoughts feel.
There are many benefits to this practice as it helps to:
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Reduce anxiety
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Acquire better sleep quality
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Improve attention span
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Remove negative thoughts
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Lower stress level
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Decrease the feeling of loneliness