Mindful Meditation
Mindfulness means focusing on awareness of the present moment and accepting your feelings, thoughts and sensations without self-judgement.
Mindful meditation is enormously helpful if it is practiced every day. I am not saying this because of what I have read. I practice meditation twice daily and have done so for many years. I do it because I have found it extremely helpful in relieving my anxiety, stress, and tendency to think about everything obsessively. I practice it in the middle of the afternoon. There is no need to sit in the lotus position or do anything that feels awkward. Just follow the guide’s instructions during the meditation.
I am not a Buddhist, so I do not meditate for hours. He takes me 15 minutes, and afterward, I have a great sense of calmness. I practice it again before I go to sleep, and it helps me fall asleep. There's an app on my iPhone called CALM. However, there are many other apps available. There is also a website called Mindful.org. I highly recommend learning to do this because it is very helpful in many things we deal with daily:
These two sites are filled with a wealth of information; you can download apps or follow them on your computer.
With more than 40 years of private psychotherapy practice, I have found it very difficult to get people to do it. I don't know why people are so resistant, but they are. I won't say this about everybody, but that has been my experience with many people, and so I hope you find this essay helpful.
By the way, I am a big fan of clinical psychologist and skilled meditation expert Tara Brach. Try it. One last thing is that I use guided meditations, in which either Tara or another meditation leader instructs you slowly and carefully about what to do next and then gives you time to sit in quiet contemplation. Please do it and provide me with feedback about your results.
Mindful meditation involves focusing on the present moment and noticing and accepting feelings, thoughts, and sensations in the body. This practice comes from the traditions of Buddhism and has been further developed and changed within the context of modern mindfulness-based therapies. The essence is heightened attention, leading to clarity and calmness.
One of the most significant benefits of meditation is its proven effectiveness in reducing stress. Stress has become a perennial problem in this fast-paced world, affecting our lives and health. Mindful meditation helps individuals observe their thoughts without any judgment, which is a powerful tool for breaking the cycle of stress and anxiety. With regular practice, you can develop a more balanced and less reactive approach to life, leading to a healthier and happier you.
Mental health is improved by reducing stress. Many studies show that mindfulness reduces symptoms of depression and anxiety. The practice creates nonjudgmental awareness of one's feelings, which helps prevent rumination. It encourages a compassionate attitude towards oneself, enabling emotional regulation and increasing overall well-being. Learning compassion and acceptance of oneself is a key component of mindfulness.
One of the often overlooked benefits of mindful meditation is its positive impact on physical health. Regular practice can help reduce blood pressure, improve immune function, and enhance sleep quality. By triggering a relaxation response, it also mitigates the physiological effects of stress on the body. It can reduce the risk of stress-related illnesses and improve general physical health.
Mindful meditation enhances cognitive functioning in most aspects. It improves attention span, concentration, and memory. Training the mind to remain focused can heighten one's capacity for mindfulness and reduce possible disruptions. This may serve one well in our modern world, where constant stimuli lead to fragmented and superficial thinking.
The practice generates empathy for other people. Being mindful of thoughts and feelings fosters compassion toward others. It can lead to improved relationships and a sense of community and belonging.
Mindful meditation is not just a theoretical concept but a practical tool that you can easily incorporate into your daily life. It's not about finding hours in your day but moments of stillness and focus. You can practice it through seated meditation, walking meditation, or everyday activities such as eating and doing dishes. The key is to practice with full attention, free from distractions. By making it a part of your routine, you can experience the transformative power of mindfulness in your life.
There are many wonderful books on meditation. My favorite author and meditation guide is clinical psychologist Tara Brach. Read any or all of her books. I also recommend any of Thich Nhat Hanh's numerous books.
As a yoga and mindfulness teacher, I shamelessly admit the struggle with quieting the mind. Especially when adding HSP and neurodivergent qualities, it's hard to find stillness in liminal spaces.
For me, a movement practice first prevails; doesn't need to be yoga asana! And working with mantras helps dump the brain as well.
Mindfulness is a great habit to include in daily life, and certainly worth promoting.