Today we live in a world filled with deadlines and pressures related to work, money and relationships. All this constant stress has made physical and mental diseases and disorders our companions. Different people resort to different ways to combat this stress. This may involve overeating or under-eating, eating chocolate, going for a jog, meditation, smoking or drinking alcohol. While some of these ways such as smoking, drinking or binge eating are unhealthy, there are few other healthy ways which are healthy forms of fighting stress and lead a peaceful life. Meditation is one of such healthy ways. While they not only serve spiritual purposes, they keep one mentally and physically fit.
There are different kinds of meditation techniques one can practice. Here, I will be telling you about one of the simplest forms of meditation – Mindfulness meditation.
What is mindfulness meditation?
Mindful meditation teaches you one simple thing - pay attention or be mindful about something. It may be your thoughts, emotions, body sensations or your surroundings. In this meditation, you just watch an object or your bodily sensations as an outsider void of any emotions. Once you are good at paying attention, you can decide how to work with these thoughts or feelings
How to do it
While mindfulness meditation is a simpler form of meditation than a few others, it need not be necessarily easy. Keep your mind in the present can be a real challenge. The meditation levels and techniques range from basic to advanced forms. In this blog, I will give you a simple and basic level of meditation technique you can practice almost anywhere.
Here are the general steps to practice the technique.
1) Choose a calm and peaceful place. This may be a separate room in your house, a corner in your house or even a park. Make sure that there is no clutter in the place you choose for meditation. The place you choose should inspire you to practice meditation.
2) Choose a comfortable seat. This could be a cushion on the floor, a yoga mat, a chair or a park bench. Keep your back erect but do not stiffen it, as this may cause pain. You can also choose to keep your legs straight or crossed, whichever is more comfortable for you.
3) Place your arms on your legs in a comfortable manner. Drop your chin a little and then drop your gaze a little. You can either keep your eyes open or closed depending on the technique.
4) Once you have established a good environment and comfortable sitting posture, calm your mind and bring your attention to your body and surroundings. Every time your mind wanders away, gently bring it back to your body and environment. Do not worry about your mind wandering away as it is part of the process.
Mindfulness meditation can be done at any time of the day. Just make sure that you set aside a certain amount of time every day for the meditation.
Benefits and uses
Mindfulness meditation is known to provide relief from pain, anxiety and depression. It is also used in the treatment of depression as well as disorders such as autism, ADHD and anxiety in children. Did you know that mindfulness meditation can help you significantly improve your focus?
Meditation plays an important role in fighting stress and anxiety. It induces a sense of calmness and tranquility, helping you move away from your day-to-day stress. Mindfulness meditation techniques in particular are helpful in being present in the moment rather than being stuck with your stressful thoughts.
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Varun Dambal from Bangalore on May 16, 2020: