Mindful Meditation in 5 Easy Steps (Plus 5 Benefits)
We have recently touched upon the amazing aspects of yoga including benefits, poses and multiple techniques.Meditation goes hand in hand with yoga, providing a mindful connection with the body that performs the yoga. The more you practice either, the more attuned your mind and body will be become to one another.
Mindful Meditation has been shown to help you live in the present, appreciate your surroundings and cleanse your mind of past guilt and negativity.
It can be difficult at first to completely reach a meditative state. However, the benefits of meditation are best cultivated after much practice, self-reflection and self-growth. There is a method to the madness, our '5 Step Approach' will help you get started. But first, let's learn a little bit more about how it works.
How Mindful Meditation Works:
The goal is to create a state of happiness and appreciation for your life by living in the moment and being completely immersed in your surroundings (Ex: People, Places, Experiences). There is a certain way to achieve this level of happiness and fulfillment by practicing certain attitudes and intentions. It's important to focus on these particular attitudes:
- Patience: Acceptance of all uncontrollable factors and ability to let-be.
- Non-Judgment: Observing your surroundings without additional emotions or fears
- Acceptance: Acceptance and appreciation for who you are and situation.
- Trust: Believing in your most positive self and trusting your inner voice.
- Openness: Be willing to accept and appreciate beliefs that are contrary to your own.
- Gratitude: Appreciating all the people and things you have that make your life great and worth living.
- Self-Love: Loving yourself for who you are. No matter what your situation or how much improvement you need.
- Posture: Posture is important for meditation. Focus on sitting up and allowing for a sufficient oxygen flow from your body to your mind.
- Peace: Peace is the only way to promote calmness, relaxation and deep thought within your head.
- Flexibility: Be flexible to different ideas, plans, courses and people. This will really strengthen your acceptance.
- Honesty: Being completely truthful with yourself and others so that you can full radiate. The truth will set you free.
5 Easy Steps to Start:
- Preparing and Relaxing: It's important to dedicate anywhere from 20-45 minutes daily for proper meditation. Try to schedule it around the same time every day because your mind thrives under consistency. Pay close attention to your body and focus on the main areas that you feel the most tension and stress. Take deep breaths in and out (holding for 3 counts) while focusing on your head at first. Slowly make your way down towards your toes and try to release all of the excessive tension in your body. This will put you in a relaxed and tranquil state.
- Set your Intention: Set yourself a focus for your meditation. What is the main benefit you're looking to receive from meditation? Looking to improve your attitude, strengthen your inner relationship or improve your patience? Focusing on intent can help guide you through more meaningful meditation.
- Pay Attention to your Senses: People don't spend enough time focusing on their senses on a daily basis. Take the time to look around you, feel your surrounding, smell the air, observe the little details of objects and focus on any sounds, even the faintest. This will ground you and help you to properly immerse in the environment around you.
- Investigate your Thoughts: It's important to take notes of your thoughts and where they run off too when you're not paying attention. Make note of where your mind usually goes and you'll learn more about your fears, insecurities, desires and regrets. This will help you to learn more about yourself and bring all of your negativity to the surface.
- Focus on your Breathing: Make sure to always come back to the body. Extract all of the negativity that is inside of you and let it out with deep breaths. You must realize that all of your thoughts are simply thought and not always reality. Don't let every thought overwhelm you emotionally or carry you away. You are the one in control of your mind, remember that!
5 Benefits of Mindful Meditation:
- Regulates Stress Levels: In an eight-week study, it was proven that mindful meditation reduces the inflammation response caused by stress. Meditation promotes calmness, tranquility and restfulness for your mind.
- Promotes Self-Awareness: Meditation helps you get in touch with your inner voice, creating a better understanding and connection with your thoughts. This will help improve your self-esteem and allow you to reflect and grow as a person.
- Improves Focus: Meditation will help you to lengthen your attention span and better internalize your thoughts and feelings. When unplugging from all electronics and external distractions, your mind will become clear and focused.
- Improves Sleep: Having better control of your mind and stress levels will help you to keep a natural balance. This will promote restfulness and help your sleep quality.
- Promotes Positivity: So many people have used meditation to empower themselves towards a more positive outlook. By taking control of your mind and body, you will be able to choose your outlook and regulate your stress. Choose positivity, promote your own energy!
References:
- “12 Science-Based Benefits of Meditation.” Healthline, Healthline Media, www.healthline.com/nutrition/12-benefits-of-meditation.
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“Reasons to Start Meditating Today.” Psychology Today, Sussex Publishers, www.psychologytoday.com/us/blog/feeling-it/201309/20-scientific-reasons-start-meditating-today.
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“Benefits of Meditation.” Art of Living (Global), www.artofliving.org/us-en/meditation/meditation-for-you/benefits-of-meditation.
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“8 Things to Know About Meditation for Health.” National Center for Complementary and Integrative Health, U.S. Department of Health and Human Services, 30 Jan. 2018, nccih.nih.gov/health/tips/meditation.
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