Mindfulness meditation is a simple and easy way to reduce the impact of stress on our lives. The benefits of meditation can be felt immediately. By learning to be mindful of the moments when we feel we can’t cope and learning to meditate we can bring peace and tranquility once again to our lives. It’s a way to learn how to relax our minds from stress. Meditation has been scientifically proven to reduce the body’s physical signs of stress. Practicing mindfulness is a great way to destress. Learn how to stay in the moment rather than worrying about the future or the past.
Learn How to Relax Your Mind From Stress
We live in a crazy, stress filled world. An inbox full of unanswered emails, kids to take to soccer practice, work pressure, family commitments, and who doesn’t have a “to do” list that never seems to be finished. Is it even possible to not feel like we are being pulled in multiple directions at the same time? What do we do when everyone wants a piece of us? How do we stop our minds from racing?
How to Meditate Mindfully – A Quiet Mind Meditation
- Find a comfortable and quiet place to sit either in a chair or on the floor. Keep your back and neck straight.
- Take a moment to just sit and become aware of the present.
- Turn your attention to your breath. Notice the sound and feeling of your breathing. Notice your stomach going in and out with each breath. Feel the air passing in and out of your nostrils.
- Notice your thoughts come and go. Don’t judge your thoughts or get caught up in them. Just observe and note them.
- When your attention gets caught up and carried away with your thoughts (and it will happen a lot), bring your attention back to your breath.
- It’s important not to be hard on yourself when you can’t stay focused on your breathing, just gently bring yourself back to the task of noticing your breathing.
- The length of time you do this is up to you, however you will see more benefit, the longer you do it. A 20 minute meditation can be very relaxing.
The Benefits of Meditation
The benefits of meditation were studied by Dr. Kabat-Zinn at the University of Massachusetts. Dr. Kabat-Zinn developed mindfulness based stress reduction (MBSR) where he taught patients how to focus on the present using mindfulness and meditation. The program was effective in reducing the patient’s reliance on pain medications, and their outlook on life was greatly improved thus reducing the symptoms of depression. The patients were able to maintain their own well-being using the simple techniques they learned with MSBR even months later. Mindfulness meditation for pain relief is effective.
The simple explanation of how mindfulness meditation works is that it forces our brains to stay in the present moment. We spend so much time worrying about what happened in the past and worrying about what is going to happen in the future. By learning to bring our mind into the present we can reduce our stress and stop worrying.
- Reduces muscle tension.
- Relaxes us.
- Decreases respiratory rate.
- Calms our emotions.
- Teaches us to develop tolerance.
- Increases compassion.
- Keeps us living in the moment rather than in the past and future.
- Increases acceptance of ourselves.
- Helps us find happiness and peace of mind.
- Reduces stress.
- Helps us find purpose in our lives.
Practicing Self Awareness – Guided Mindfulness Meditation
If you are looking for a guided relaxation script watch the wording on the CD you choose. There are lots of meditation CD’s out there, but many of them are just music without any words. Look for the word “guided” in the title.
This is the best meditation CD from Jon Kabat-Zinn. It’s excellent for beginners and for those who are new to mindfulness meditation. Even though I’m experienced in meditation I still like to use guided meditations to keep on track. Meditation calms me. relaxes me and relieves stress. Practicing self awareness is the key to stress reduction.
Mindfulness Meditation Practice
When I tell people I meditate, they usually say, “Oh, I could never do that, my mind is too busy”. They don’t realize they’ve hit right on the reason people need to meditate. We need to meditate because our minds are so busy. That’s what’s it’s all about – calming the mind, that’s the practice.
You’ll find your mind wanders all over the place. The mindfulness meditation practice is being aware that’s what brains do – they think. You have to keep bringing your mind back to your breath, over and over again. That’s where the calm comes from. We are taking our busy, racing brain and making it take a rest. You’ll be surprised at how relaxed you’ll feel after doing this for 20 minutes or so, and the longer the time you spend meditating, the more benefit you’ll see.
Learn About Different Meditative Practices – A Bestseller for Over Ten Years
Wherever You Go, There You Are by Jon Kabat-Zinn has been a bestseller for over ten years. He explains in simple terms the practice of using meditation to find self awareness. Learn about “being” rather than “doing”. Learn to stay present and be fully engaged in the moment. Turn of the never ending dialogue that runs through your head and find peace within.