Mindfulness Meditation is one of the most ancient skills, and one of the most effective.
Some of the benefits of Mindfulness
- You come into the present moment.
- You live your life with awareness.
- All your body functions improve, including your natural healing system and the production of endorphins, the body’s pain relieving agents.
- You approach your pain with a new, compassionate attitude and, with your breath, soften the pain and let it go.
- You feel more awake, alert, yet relaxed.
- You learn to respond to situations and events in a calm manner.
- Your ability to concentrate improves.
- Even when in turmoil, you can still find a strong centre of calmness within yourself.
- You learn to regard others with compassion, understanding and loving kindness.
How to meditate mindfully
You can meditate mindfully in a separate quiet session and you can also be mindful as you go about your day with your normal tasks.
Being mindful during a meditation session is all about the quality of attention you pay to your breath and/or your surroundings. It’s about having an attitude of not minding whether your thoughts or emotions are turbulent or peaceful, just accepting things as they are without trying to change anything. In other words, ceasing to be judgemental. When you do this you find the peace and stillness that is at the centre of your being.
Where and for how long should I meditate?
Find a quiet place where you will be comfortable and undisturbed for up to 15-20 minutes.
Begin with just 5 minutes.
Sit, preferably, but if you choose to lie down, be aware that you may go to sleep.
Sit in an upright position and with a half-smile on your lips to help you to stay relaxed and still.
Have your eyes shut if it helps to concentrate.
How do I meditate?
Focus on your breath. Just follow your breath as it flows in and out.
When your attention wanders, bring it back to your breath, without fussing about it.
Do this over and over again.
Your mind will wander!
Meditation is about letting go, so just observe the thoughts and let them go.
All you are seeking to control is your attention, your attention to your breath.
Don’t be judgemental, have an attitude of “let’s see what happens”.
What if the pain bothers me when I’m meditating?
Take your breath right into the pain. Breathe in and out of the pain until you notice the sensations easing or changing. By confronting the pain in this way it eases and relaxes. If you try to ignore or reject the pain you cause more tension which causes yet more pain.
If you feel you need to move to be more comfortable, move with awareness, in an organised, gentle way. Then breathe into the part for a little while before you continue with your meditation practice.
How can I use Mindfulness Meditation in daily life?
Be fully in the present moment.
Be fully aware of your breath.
Be fully aware of everything going on around you.
Be mindful as you go about your day.
Keep an awareness of everything going on around you – be in the present.
Be mindful whilst you walk. Walk as easily and freely as you can. Relaxed around the hips and shoulders. Walk tall, but not stiffly – imagine a gold thread from the top of your head connecting to the sky if you like. Be aware of your feet as they peel off the ground one after the other.
If you are washing up, observe the bubbles, the shape of the plate, the weight of the cutlery, etc.
- Be alive to all the sensations, colours, shapes, smells, tastes around you.
- Be here now.
- Gain more knowledge. Read books, listen to CDs about Mindfulness Meditation.
Jan Sadler’s peaceful and relaxing CDs and Downloads will help you to find inner peace and calm. Find out more in our Shop.
You can also buy her book, ‘Pain Relief Without Drugs’, which has a section about Mindfulness Meditation. The book also includes a CD.