What is Mindfulness Meditation?
Mindfulness meditation is the most simple and most comfortable meditation technique. You don’t have to put in any effort while practising it. When you meditate, in mindfulness meditation, you breathe and do nothing. Yeah, do nothing, just breathe. Your mind is filled with numerous thoughts, and it drives you along with it. But you don’t get carried away with them. You let your thoughts pass freely; just like the wind, you free yourself from them. When you think of nothing and breathe, you’ll see your focus has come in your breathing. And whenever any thoughts come, forget about it and breathe. In this way, you can reach a state of silent mind and find peace within yourself.
Why is it practised?
Mindfulness meditation practice has common goals as other meditational practices. But each meditation practice is different from the other. What we do in mindfulness is make ourselves aware of our surroundings and live in our present moment. To understand this better, let talk about some incidence where you may have seen, or met peoples who are/may be composed in some thoughts even if they are with you. It may seem that they think something and don’t hear when you call or shake them to bring their attention.
Being composed in thoughts doesn’t let us be present, and we cannot feel ourselves anymore.
Things like anxiety, stress depression also compose our thoughts. With mindfulness meditation, we free ourselves from all this. Mindfulness meditation for anxiety will help us to control our thoughts and let us be in the present. With this characteristic, mindfulness meditation helps us get relief from stress, anxiety, and depression.
Now let’s see how mindfulness meditation works- In mindfulness meditation, you are entirely aware of your thoughts. You don’t stop your thoughts but let them come and go, but you don’t react to any of those thoughts. They come and go like the clouds in the sky, freely. In one line, we can understand mindfulness meditation as ‘You are aware of everything in your surroundings, but you are not reacting to any of those.’ If you keep practising this way, you’ll be habituated to think like that.
Meditation means training your mind to stay calm and make you aware of your surrounding; for this, you should-
1 Get comfortable: A quiet place/surroundings is a must need an environment for meditation. Find a place where you are not disturbed. Your room can be a good place for such practices.
2. Get in position: Now, when you sit for meditating, a perfect posture will help you to attain calmness more quickly. Try sitting on a mat or floor with your legs one over the other and make your back straight along with your head at a 90-degree angle. It will help you to in a great extent to meditate.
3. Get relaxed: Getting into a comfortable position now relax, close your eyes and breathe. Take some deep breathes, breathe in and breathe out and relax; just breathe. You can also concentrate on the time in between your inhalation and exhalation. Focusing on your breath is the first step where you can feel yourself. Wherefrom the breath comes? Is it from your inside? So concentrating on it, you’ll start feeling yourself first. Set the alarm if you want to measure the time of meditation.
4. Let your thoughts come and go: You let your thoughts come and go. And they can’t control you. They show you many visions; take you into some other place.
But do not follow them, let them come and go; you just observe your breath. If you practice mindfulness meditation for 10-30 minutes and let your thoughts pass freely, you are not reacting to any, and slowly you’ll habituate. Observe your breath and focus on it, but you don’t restrict your thoughts and control it.
The main intention is that you shouldn’t react to your thoughts; it will come and go like clouds. It is practised in mindfulness meditation. If you get carried away by your thoughts, do not worry; just focus on breathing again.
5. Don’t be judgemental: You don’t turn to be judgmental; no doubt the thoughts have come to your mind, but you do not react to them.
It is a bad habit to judge anyone.
Let’s revive this with an example, ‘When you travel in a train, the train is moving at a definite speed, when you glance through the window, you see many different things, but your mind is not fixed to a constant thought, and with the movement of the train, you forget about something you just saw.’ In that way, you should train your mind to let the thoughts come and go as you travel on the train.
In mindfulness meditation, you are aware of your present moment, fully aware of your surroundings, but you do not react to any of those. Your thoughts will lose their control over you, plus you won’t be judgmental anymore, and there will be no stress, anxiety, and depression in you, as your thoughts bring those phenomena. ‘Be aware of all, but don’t judge, just let them be.’
6. Make a commitment: Now, this is a big question: are you willing to practice it? After reading all this, you should not back out from here.
All you have to do is commit yourself to practice mindfulness daily. Make it your daily habit, and you’ll find yourself at peace.
Mindfulness gives you psychological freedom: Thought we speak a lot about liberty, autonomy in doing this or that, freedom from something, freedom in life, but do you have freedom within you? Who is controlling you? Who has put handcuffs on you? You may start destroying things around you with just a thought coming to your mind, acting aggressively. A thought may arise, and you behave rudely with someone, a thought may come that will disturb you, and you’d stay inside your house all day. No matter what you cry for here and there for freedom, but most importantly, you have no freedom in your mind, where your thoughts make you dance with their string. Practising mindfulness meditation gives you psychological freedom. Once you have control over your thoughts, you’ll attain complete psychological freedom.
If you practice mindfulness meditation regularly, in the end, you will attain psychological freedom; there will be no anxiety or depression in you; you’ll find inner peace, complete peace in your mind.