Mindfulness meditation is an increasingly popular way to reduce stress and anxiety and improve mental well-being. It is a form of meditation that focuses on being present in the moment and your thoughts and feelings.
A 2017 Centers for Disease Control and Prevention report found that 14.2% of American adults surveyed had practice meditation at least once. This number is likely even higher today as meditation practice becomes more mainstream.
If you’re curious about how to practice mindfulness meditation or are looking for ways to improve your mental well-being, read on.
What is mindfulness?
Jon Zabat-Zinn, the catalyst behind the increasing popularity of mindfulness in the west, defined mindfulness as “the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” This definition brings us to the interpretation of mindfulness as our ability to remain completely present in all situations and not be overly reactive or overwhelmed by the world around us.
Mindfulness, a formal meditative practice, has many different aspects to it. One of the most important is the commitment of time and energy to be truly present at the moment. We often focus on the future or the past instead of immersing ourselves in the present. Practicing mindfulness can help us focus on what is happening here and now and allow us to live more fully in each moment.
The basic mindful practice also involves cultivating awareness of our thoughts and judgments. We are often very quick to judge situations and people without taking the time to understand what is happening. Mindfulness helps us to slow down and see things more clearly, without jumping to conclusions.
What is Meditation Practice?
Meditation is a practice that encourages one to focus on the present moment without judgment. Researchers defined it as a practice where practitioners use techniques, such as mindfulness, “to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.”
Meditation does not have one specific goal. When you engage with meditation practice, you can aim for whatever suits your needs best. You can join a meditation session to release tension or focus your attention exclusively on a specific task at hand.
Mindfulness vs. Meditation
Mindfulness and meditation are different but related practices. Mindfulness is the practice of being aware of what is happening in the present moment, while meditation is the practice of focusing attention on a specific object or thought. Mindfulness can be applied to any situation throughout the day, while meditation is usually practiced at a particular time.
Mindfulness supports and enriches meditation. When you are mindful, you are more aware of your thoughts and feelings, which makes it easier to focus during meditation. In addition, mindfulness can help you stay focused on your practice and keep distractions at bay.
Meditation nurtures and expands mindfulness. By meditating regularly, you will gradually become more mindful of your thoughts and feelings in daily life. In addition, meditation provides a space for you to explore your thoughts and feelings in a safe and non-judgmental way.
Mindfulness Meditation Practice
Mindfulness meditation practices help to slow down racing thoughts, let go of negativity, and calm the mind and body. The method allows you to entirely focus on the present to acknowledge and accept your thoughts, feelings, and sensations without judgment.
Here’s how to get started with basic mindfulness meditation practice :
1. Find a comfortable place to sit or lie down.
Getting started with basic mindfulness practice requires finding a comfortable spot where you can engage with the meditation exercises without interruption. Sit in a chair with your feet flat on the ground, or lie down on your back. You can even meditate sitting up in bed. Make sure you’re not slouching and your spine is relatively straight.
2. Close Your Eyes and Take Deep Breaths.
Once seated or lying down, close your eyes and take a deep breath. Inhale slowly and deeply through your nose, letting your stomach expand. Then exhale slowly through your mouth. Repeat this a few times until you feel yourself starting to relax.
3. Focus Your Attention on Your Breathing.
Notice the sensation of breathing in and out. Pay attention to the rise and fall of your chest and the feel of air flowing in and out. If your mind starts to wander, slowly bring it back to your breath.
4. Continue for 10 minutes or longer.
Mindful meditation is typically done for 10-20 minutes at a time. But if you’re just starting, you may want to start with a shorter time, like 5 or 10 minutes. Once you’re comfortable with the practice, you can gradually increase your daily meditation time.
Health Benefits of Mindfulness Meditation
Mindfulness practices and meditation has many health benefits, making them popular in the west. The following section is about the benefits of mindful meditation, so keep reading to learn more!
1. Reduces Stress and Anxiety
One of the most common reasons people try mindfulness meditation is to reduce stress and anxiety. And there’s a good reason for this, as the practice effectively lowers blood pressure, heart rate, and cortisol levels.
2. Improves Sleep Quality
If you’re struggling with insomnia or poor sleep quality, mindful meditation may be able to help. Research shows that a few minutes of mindful meditation improves sleep quality and reduces insomnia.
3. Improves Relationships
Mindfulness meditation can also help to improve your relationships. One study found that mindfulness was linked with increased relationship satisfaction and decreased conflict.
4. Boosts Immunity
Another benefit of mindfulness meditation is that it can help to boost your immune system. One study found that people who practiced mindfulness had increased levels of antibodies, which help protect against infection. Researchers believe meditation may be essential in treating certain diseases due to a weak immune system.
5. Improves Focus and Attention Span
Mindfulness meditation may be the answer if you’re looking for a way to improve your focus and attention span. Studies have shown that mindfulness can help to improve attention and focus.
6. Reduces Age-related Memory Loss
As we age, it’s natural for our memory to start to decline. But mindfulness meditation may be able to help. One study found that mindfulness was associated with improved memory in older adults.
7. Decreases Symptoms of Depression
Depression is a common mental health disorder that can cause a wide range of symptoms, including feelings of sadness, exhaustion, and difficulty concentrating. Mindfulness meditation is an effective treatment for depression, with one study finding that it was as effective as other medications.
8. Improves Relationships
Mindfulness meditation can also help to improve your relationships. Higher levels of mindfulness predict happier and more satisfying relationships, research suggests. It’s difficult to determine whether mindfulness directly caused those improvements. Still, mindfulness benefits key relationship skills, such as being present and attentive, regulating emotions, self-awareness, and cultivating empathy and compassion.
9. Helps to Control Pain and Other Symptoms
Mindful meditation is an effective comforting tool for people experiencing pain. Studies show that mindfulness can help reduce chronic and acute pain. Mindfulness meditation is an effective technique for reducing symptoms of irritable bowel syndrome. In a recent study, participants who practiced mindfulness meditation saw a reduction in both physical and psychological symptoms of irritable bowel movement.
Meditation Types and Techniques
In addition to the basics of mindfulness, you are encouraged to practice many other forms of mindfulness. All these meditation practices have a particular aspect of meditation, but they also offer participants an alternate anchor on which to concentrate during meditation.
Love Kindness Meditation
Through loving-kindness meditation, we aim to channel compassion towards others. This technique could be easily used in any simple mindfulness practice. Instead of concentrating on oneself, practice observing others without reacting. Think of positive thoughts about others.
Body Scan Meditation
When you practice body scan meditation, you focus more on body sensation and not only your breath. For example, you can get started with your toes. Move your hands and legs and notice the sensation in each body part. Body scan meditation has a unique benefit in minimizing stress.
Walking Meditation
Walking meditation is an excellent way to focus on the present moment and find inner peace. You can do it anywhere and only need a quiet place to walk.
While meditating, focus and practice observing your breath and steps as you walk. Pay attention to the sensation of your feet hitting the ground and your legs and arms moving as you walk.
Try to keep your mind from wandering by focusing on each step. Walking meditation can help you to become more aware of your body and your surroundings, and it can also help to reduce stress and anxiety.
Mindful Eating
Mindful eating is all about being present in the moment and paying attention to your body’s hunger cues. It involves being aware of what you’re eating, how it makes you feel and ensuring you’re only eating when you’re hungry.
Building a Meditation Habit
It is essential to do meditation regularly to make the most of it. Getting into the habit can be challenging at first, but there are ways to make it easier.
One way to establish a meditation habit is to set realistic goals. It may be helpful to start with shorter sessions and gradually increase the time as you become more comfortable with the practice.
Another way to make it easier is to choose a comfortable place to meditate, such as a quiet room or outdoor space. And finally, scheduling regular sessions can help you stick to your practice.
Consider Downloading an App
If you are new to practicing mindfulness meditation, you can download BetterSleep App to help you develop regular mindfulness training. With patience and consistency, you will soon be enjoying the many benefits of this calming and centering practice.
A Mindfulness Practice for Teens and Tweens
The simple meditation suitable for older kids uses count breathing to increase awareness to help reduce wandering and negative thought processes to boost mental clarity.
Mindfulness meditation is a form of mindfulness widely practiced in the western world. It has many benefits, including reducing stress, anxiety, and depression. Additionally, mindfulness meditation can improve focus, concentration, and memory. These benefits can be precious for teens and tweens, who often face academic pressure.
Here’s how it works:
- Find a comfortable place to sit or lie down.
- Close your eyes and focus on your breath coming in and out through your nose.
- Count each inhale and exhale until you reach 10. Then start over at one again.
- If your mind starts to wander, that’s okay! Just gently bring your attention back to your breath and start counting from where you left.
- Continue for 5-10 minutes or longer if you’d like.
- When you’re finished, slowly open your eyes and take a deep breath before getting up.
Mindful movement can assist in finding the place beyond the busy mind to which you have already calmed down and clear. When you focus on breathing, you can synchronize your mind and body and breathe and move.
A Mindfulness Practice for Kids: Coming Back to the Positive
This is a simple practice to help children observe the best of what’s been going well. It’s a way to bring attention back to the positive, so the good doesn’t get overshadowed by the bad.
Instructions:
- Take a few deep breaths with your child and explain that you will think about something that went well today. It could be something small, like getting a turn on the swing, or something bigger, like helping a friend.
- Encourage your child to close their eyes and take some deep breaths.
- Ask them to think about what went well today and savor the good feeling inside. Try to remember as many details as possible.
- When they’re finished, do deep breathing together and discuss their thoughts.
This is a great practice to do every day, preferably at bedtime. It can help kids wind down and end the day on a positive note. Plus, it gives them something to look forward to tomorrow!
A Mindfulness Practice for Preschoolers
This is a great way to help your child focus and develop patience. It can also teach them to deal with stress or difficult emotions.
What you’ll need:
- A handful of small rocks or pebbles
- A bowl or container
- A quiet place to sit
Instructions:
1. Sit with your child and explain that you will be doing a mindfulness practice called “The Pebble Game.”
2. Show them the rocks and let them choose one to hold.
3. Ask them to close their eyes and take a few deep breaths.
4. Once they are relaxed, have them open their eyes and begin placing the rocks, one at a time, into the bowl.
5. Encourage them to focus on their breath and how it feels to place the rocks into the bowl.
6. When they are done, take a few moments to talk about how it felt to do the exercise and what they noticed while doing it.
This is a simple but effective way to introduce your child to mindfulness and help them develop focus and patience. If they enjoy it, you can try other mindfulness exercises with them or do it regularly.
Mindfulness Meditation FAQs
The FAQs section answers some of the most commonly asked questions about mindfulness meditation. If you’re new to mindfulness meditation or have questions about how to get started, these FAQs will help you get started.
What is Mindfulness-based Stress Reduction (MBSR)?
Mindfulness-based Stress Reduction is a meditation therapy initially designed for stress management. Currently, clinicians use it to treat various physical and mental health issues such as depression, chronic pain, cancer, hypertension, and skin and immune disorders.
What are the five steps of mindfulness?
The five steps of mindfulness are:
1. Pay attention on purpose. Be aware of your thoughts, feelings, and sensations in the present moment.
2. Be in the moment. Don’t get pulled into past or future worry.
3. Acceptance. Acknowledge and accept your thoughts and feelings without judgment.
4. Let go. Let go of the need to control everything and be in the moment.
5. Begin again. Each time you notice your mind has wandered, start over with step one.
What are the seven principles of mindfulness?
1. Non-judging. Be accepting of all thoughts and feelings without judgment.
2. One-mindfully. Focus on one thing at a time and be aware of thoughts and feelings in the present moment.
3. Patience. Accept that some things take time and be patient with yourself and others.
4. Beginner’s mind. Approach each situation with fresh eyes, without preconceptions or assumptions.
5. Trust yourself. Believe in your ability to handle whatever comes up.
6. Non-striving. Don’t strive for perfection; just do your best in each moment.
7. Acceptance. Accept yourself and others as they are, without judgment.
How does mindfulness work?
Mindfulness works by helping you to become more aware of your thoughts, feelings, and sensations in the present moment. You can learn to control these things better when you’re more aware of them. For example, mindfulness can help you see stress for what it is and help you to deal with it more effectively.
How do you meditate deeply?
There’s no one answer to this question, as everyone experiences meditation differently. However, there are some things you can do to help yourself go deeper into meditation. First, ensure you’re comfortable and your mind is focused on your breath or a mantra. Second, let go of your expectations or goals for the meditation. Just relax and be in the moment. And finally, gently bring it back to your breath or mantra if your mind starts to wander.
Wrap Up
Mindfulness works by helping you to become more aware of your thoughts, feelings, and sensations in the present moment. You can learn to control these things better when you’re more aware of them.
To learn more about mindfulness and meditation, check out these related articles or check out the BetterSleep app.
