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    • What Is Meditation And Its Benefits – Lesson 2
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    • Emptiness In Buddhism: A Confusing Concept Indeed – Lesson 6
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    • Different Types Of Meditation: Which One Works For You? – Lesson 8
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Mindfulness Meditation Guides

by Don Weyant/Meditation Life Skills

28 Mindfulness Techniques And Ideas To Enhance Your Life

Mindfulness TechniquesHow you can use these 28 mindfulness techniques to create a better life for yourself. It’s difficult to watch the news, read a magazine, or surf the web without running across the topic of mindfulness. You’ve probably heard about all the wonderful benefits, but perhaps you’re a little fuzzy about what it actually is. Everyone seems to have their own perspective.

Many people know it’s related to Buddhism. But who has time to go live in a monastery in Tibet or Sri Lanka?

Do you need a meditation pillow to practice mindfulness?

Do you need to wear a robe, chant, and meditate for hours on end?

Do you have to shave your head and swear an oath of poverty and chastity?

The good news is that you don’t need to possess or do anything beyond having a willingness to slow down and focus. When you learn mindfulness techniques, you’ll feel better and realize numerous mental, physical, and spiritual benefits. And, it won’t even cost you a dime.

How To Meditate Properly In 3 Minutes Or Less…

Many average people are using mindfulness techniques to accomplish amazing things. You can do it, too. But before we go any further, a definition might be helpful.

“The most fundamental aggression to ourselves, the most fundamental harm we can do to ourselves, is to remain ignorant by not having the courage and the respect to look at ourselves honestly and gently.” – Pema Chödrön

mindfulness meditation techniquesWhat is Mindfulness?

If you were to ask 10 different individuals for a definition of mindfulness, you’ll likely get 10 different answers. However, these two definitions of mindfulness are very well-respected and commonly quoted:

“The intentional, accepting and non-judgmental focus of one’s attention on the emotions, thoughts, and sensations occurring in the present moment” – from “Mindfulness meditation for substance use disorders: a systematic review” Substance Abuse 30 (4): 266–94

“Mindfulness means paying attention in a particular way; on purpose, in the present moment, and nonjudgmentally.” – Jon Kabat-Zinn

In practical terms, mindfulness techniques are simply paying attention to your environment, activities, and thoughts. Ideally, your only thoughts are only of your environment and whatever it is you’re doing. But if you do have other thoughts, the recommended course of action is to simply bring your attention back to the present.

Mindfulness and Meditation: Discover Your Best Personal Power

For example, if you’re mowing the grass, your thoughts ought to be related to cutting the grass or those things you see, hear, smell, taste, and feel while you’re doing it. Ideally, you’re not thinking about your unpaid bills, relationship issues, the past, or the future.

The idea and practice of mindfulness techniques have been around for thousands of years, but it has only become a mainstream topic in the West over the last few years. This is mostly due to the amazing medical benefits that have been discovered recently.

Understandably, some people are confused about the differences between mindfulness and meditation. Mindfulness is a type of meditation, but it also differs.

“Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).” – James Baraz

The Difference Between Meditation and Mindfulness

We’re all familiar with the image of Buddhist monks or other spiritual folks sitting motionless on big pillows, in seemingly uncomfortable positions, for extended periods of time. It might look interesting to some, but it’s rarely described as fun.

To a large degree, meditation commonly involves removing external stimuli. Meditation is most commonly performed in very quiet, subdued surroundings. There’s little light, and after sitting motionless for a few minutes, there’s a minimal amount of tactile stimuli. Thoughts are completely focused on breathing or some other simple object or idea.

With mediation, the goal is to limit thinking and allow the higher functions of the brain to shine through. Removing most of the stimuli makes it easier to concentrate and focus.

Mindfulness techniques are similar to meditation but different. Mindfulness is about fully living and engaging in the present, versus allowing your mind to drift off to other things. The goal is to limit your attention to your immediate environment.

The belief is that it’s only possible to live in the moment. If your thoughts aren’t about your present moment, you’re not really living.

“You might be tempted to avoid the messiness of daily living for the tranquility of stillness and peacefulness. This of course would be an attachment to stillness, and like any strong attachment, it leads to delusion. It arrests the development and short-circuits the cultivation of wisdom.” – Jon Kabat-Zinn

Benefits of MindfulnessBenefits of Mindfulness In Your Life

Being mindful is beneficial in so many ways, and these benefits are only now being fully appreciated in the western hemisphere. mindfulness techniques are being taught in prisons, schools, and the workplace. It’s even being used to treat stubborn mental illnesses with great results. It’s a truly universal tool.

Check out some of the benefits of mindfulness:

1. It’s very relaxing. Consider that essentially all of the worry and anxiety you experience is either about past or future activities. If your mind is fully engaged in the present, it’s very difficult to feel bad. It’s also nearly impossible to think about more than one thing at a time. However, it’s still possible to switch back and forth rapidly between multiple thoughts.

If you can control your thoughts, you’ll relax, and feel much better.

Studies have shown that mindfulness techniques and effective training can lower cortisol, the primary stress hormone.

2. You’ll have greater self-control. Imagine being able to say to yourself, “The garage needs to be cleaned.” Then, imagine you actually do it without all the hemming and hawing that usually occurs. How great would that be?

mindfulness techniques are excellent at removing the negative feelings associated with undesirable tasks. You’ll be able to get all those things done that you currently can’t stand doing, such as your taxes.

3. It opens your mind. If you’re truly being mindful, it’s nearly impossible to be judgmental. Suppose you meet someone new of whom you normally wouldn’t approve. Perhaps it’s someone with a tattoo on his face. Or, conversely, maybe it’s someone wearing a suit and tie. Just imagine someone that wouldn’t appeal to you based on appearance.

In a state of mindfulness, you would notice the tattoo (or suit and tie), but you wouldn’t allow your thinking to go to the next step of judging the person.

In our daily lives, most of us jump to conclusions. Many of these conclusions aren’t even based on our own experiences. Have you ever actually seen someone with a facial tattoo treat others poorly? Probably only on TV.

Imagine how many more people you would meet, things you would see, and experiences you would try if you stopped judging others. You’d learn so much more, and your life would be richer.

4. You’ll sleep better. Studies have shown that the stress-lowering properties of mindfulness extend to bedtime. Those that practicing mindfulness have been found to have less “activation” at night. This is a fancy way of saying they have less negative emotional arousal at bedtime. Of course, that helps them sleep better!

5. Other health benefits. The practice of mindfulness techniques lowers the incidence of depression in multiple demographics, lessens feelings of loneliness, boosts the ability to fight colds, enhances weight loss success, and decreases the odds of developing mental illnesses.

It even lowers blood pressure and increases the tolerance for pain. Those with irritable bowel syndrome find their symptoms reduced by over 40%. The health benefits are outstanding and they’re likely the reason why you’re familiar with mindfulness. But for many, the other benefits are even more meaningful.

6. It increases attention, regulates emotions, and enhances self-awareness. With fewer thoughts whizzing through your brain, it’s much easier to focus on the task at hand. And, we’ve already touched on how negative emotions are reduced. Focusing on yourself and your environment will make you more aware of your thoughts and body.

7. It has a positive impact on behavior. One study found that mindfulness techniques increase compassion towards others and the likelihood of performing more “do-good” behaviors. Mindfulness can help to uncover the wonderful person lurking inside of you.

8. It lowers your medical bills. All of the health benefits derived from mindfulness techniques have resulted in a decrease in medical bills. Mindfulness practically pays you.

9. It helps students, prisoners, and those in the workforce. Unless you’re retired, you likely fall into one of those categories!

Students and prisoners both exhibit better behavior. Students have also been shown to increase their standardized test scores.

Mindfulness techniques in the workplace result in using fewer sick days, boosting employee morale, and increasing work output. You’ll start enjoying your job more and feel better about being there.

It’s challenging to think of another activity that provides more benefits, yet costs absolutely nothing. Mindfulness truly has the capacity to enhance nearly every aspect of your life. The greatest obstacle to mindfulness is an overactive mind. Too much thinking gets in the way.

“As we encounter new experiences with mindful and wise attention, we discover that one of three things will happen to our new experience: it will go away, it will stay the same, or it will get more intense. Whatever happens, does not really matter.” – Jack Kornfield

mindfulness activities4 Obstacles To Thinking Too Much

The biggest difference between humans and animals is the capacity to think deeply. How many minutes each day do you spend without a thought in your head? Even while you’re sleeping, you’re still thinking about your dreams.

Meditation For Beginners: 20 Practical Tips To Quiet the Mind

When do our brains get a real rest? Meditation and mindfulness techniques provide relief to overworked and overstimulated brains. Our ability to think is amazing, but thinking isn’t all it’s cracked up to be. Thinking is probably causing you more harm than you realize.

Consider these issues with thinking too much:

10. The vast majority of our thoughts accomplish nothing positive. We rarely control our thoughts. While at work, we look out the window and see a balloon. That leads to thinking about the State Fair we attended with our girlfriend in high school. Then, we’re analyzing the reasons the relationship failed. All of this thinking is prompted by seeing that one balloon.

Much of our thinking is simply free-association that distracts us from being productive. We’re not very disciplined in our thinking, and we fail to use our brains in a way that’s helpful. That wonderful brain capacity is going to waste.

We also focus on the past and future. One leads to regret. The other leads to worry. Neither is helpful. Examining the past to reflect and make changes is one thing. Ruminating and making ourselves miserable is another.

Taking action to head-off potential obstacles in the future is great. Worrying to the point of being paralyzed is worthless.

11. Thinking becomes an addictive habit. Our thoughts distract us from boredom and other unpleasant mental states. We daydream when we’re stressed. We worry because it tricks us into thinking we’re doing something about the issue at hand. But keep in mind that it isn’t possible to effectively worry a problem away.

12. It confuses our perspective. When we let our minds wander away from the present, we lose awareness of our situation because our emotions match the situation in our heads instead of being congruent with reality.

If you’re unable to sleep because you’re thinking about a negative situation at work, it isn’t the situation that’s keeping you awake. It’s your inability to be present that’s causing the negative thoughts.

13. Excessive thinking robs us. Notice how a child interacts with the world. Sure, a child can think and ponder when the situation calls for it. But children are very connected to their senses.

Children are extremely aware of what they can see, hear, smell, taste, and touch. You rarely see a child “spacing out” and living inside their head. However, it’s common to see adults lost in thought, while life is passing them by.

Thinking is our greatest strength but it can also be a major weakness. Intentional, directed thinking is incredibly powerful. Undisciplined thought is little more than a dust storm that blinds us from seeing the truth. Carefully choose the times you’re going to let your mind work on solutions.

“Mindfulness has never met a cognition it didn’t like.” – Daniel J. Siegel

mindfulness how to9 Steps to a Mindfulness Practice

Mindfulness techniques are quite simple, but not easy. It’s important to get started and begin making progress. It’s a little like walking. There seems to be little progress until one day you stand up and suddenly you’re walking.

Meditation Success: 10 Easy Guidelines You Can Use Today

Practice these steps daily and watch your mindfulness grow:

14. Be aware. This means to be aware of everything in your environment, as well as everything you’re doing and thinking. Keep your focus on the present moment.

15. Avoid multi-tasking. Just do one task at a time. You’ll actually get more done, and it’s much easier to be mindful.

16. Be deliberate. Focus on what you’re doing and perform the next logical step. Keep going until the task is complete. Be focused on the task rather than getting the task over with. If you’re washing dishes, focus on washing each dish, and keep repeating until all the dishes are washed.

See how enjoyable this is compared to washing the dishes and whining to yourself about how boring it is or wondering how much longer it will take.

17. Notice how your body feels. If you think about it, emotions are nothing more than body feelings that we’ve learned to label as a learned experience. When your body feels a certain way, you call it “jealously,” “happiness,” “fear,” “shame,” and so on.

Because our brains don’t have the ability to feel anything, that’s why patients are frequently awake for many neurosurgery procedures. We rarely notice our bodies unless we’re in pain or ill. This is a mistake. Our bodies are one of the primary ways we experience the world. Regularly take a moment to notice what each part of your body is feeling.

18. Listen to others. What do most of us do while someone else is speaking to us? We think about what we want to say and wonder when we can say it. See if you can limit your attention to what the other person is saying. Your relationships will get better, and you’ll make more friends.

19. Seemingly mundane activities are perfect for practicing mindfulness. Simple activities make it easier for our minds to wander. It’s easier to allow your mind to drift away while taking a stroll than it is while downhill skiing.

Walking: Most of us walk quite a bit each day, but we rarely think about walking. We also don’t pay much attention to what’s going on around us. Our thoughts are primarily on whatever it is we’re walking to. While walking, notice what’s going on around you. Feel the pressure on your feet. Feel the temperature of the air on your skin. Smell the air.

Eating: We’re rarely aware that we’re even eating. Try a little experiment. Take an orange and eat it one piece at a time. Bite into it slowly and really take the time to savor each piece. Take a full 30 seconds for each segment. There’s a 50-50 chance you won’t even be able to finish the entire orange. It’s richer than you think.

Avoid eating in front of the television or while listening to music, so you can focus on the food and people. When you’re talking, talk. When you’re eating, eat.

Waiting in line: Many people find waiting in line to be especially frustrating. Notice the feelings and thoughts that arise while you’re waiting. But avoid getting emotionally involved. Simply be a casual observer.

Cleaning, mowing, and other chores: Walking and eating can be quite enjoyable. Cleaning and mowing the grass, not so much. But you’ll find that the time is more enjoyable than you’d expect. Just focus on the task and avoid thinking about getting done.

See how long you can focus before your mind drifts away. Set a timer for 5 minutes and clean the kitchen. When that’s easy, try 10. See how long you can go.

20. Learn how to regain control. If you find yourself unable to be mindful, there’s a great trick to bring your thoughts back to the present.

List 10 things that you see. It’s preferable for you to list the items aloud. Describe each one in some detail.

List all the things you hear. Close your eyes and really listen. Describe the smell in the air.

Describe what you’re feeling physically in your body. It might be, “My neck is hurting. I can feel the pressure of my feet on the ground. My belt feels tight. The air is a little cool on my skin. My body feels tired.”

Take a minute to feel and notice your breathing. Count your breaths as you feel your breath moving in and out of your body. After that little exercise, your mind ought to be back in the present.

21. Get enough sleep. If you’re sleep-deprived, it’s much more challenging to focus. Mental clarity and energy are vital components of learning mindfulness techniques. Mindfulness is a rigorous mental exercise that requires attention, effort, and of course, sleep!

22. Notice the situations where you typically lack mindfulness. Is it during meetings at work? While driving? When you’re bored during church? Develop a strategy for dealing with these situations. No matter where you go, there’s something to be learned about yourself and your effectiveness using mindfulness techniques.

There’s no time like the present to begin your journey into mindfulness. It might seem like a big task, but every task begins with a few simple steps. Start small, but get started. All that’s required is focus and persistence.

Even if you only start with being mindful while brushing your teeth, it’s a start. Pick up that toothbrush and toothpaste and spend the next 3 minutes thinking of only brushing!

As with any challenging task, there are several obstacles to meet and overcome.

“Start living right here, in each present moment. When we stop dwelling on the past or worrying about the future, we’re open to rich sources of information we’ve been missing out on—information that can keep us out of the downward spiral and poised for a richer life.” – Mark Williams

mindfulness and meditationObstacles To Mindfulness and Recommended Remedies

Although becoming mindful can be challenging, you can be prepared if you know what to expect. Fortunately, all the common obstacles have solutions.

Watch out for these potential barriers to mindfulness:

23. Slow progress. While mindfulness is a simple concept, changing your mental habits can be extremely challenging for several reasons.

Your current mental habits are meeting your needs on some level, even if they only make you feel better temporarily. Dropping these habits can result in discomfort, at least for a period of time. But the eventual gains are well worth it. Practicing mindfulness techniques successfully will take some time. Be patient!

24. Challenging life circumstances. The more uncomfortable your life is, the stronger the tendency to “check-out.” It’s much easier to be mindful when things are going well in your life. When things are challenging, it’s much more difficult. We’ve all experienced this in our lives. For example, work is harder when you’re having issues at home.

Start small with tasks that aren’t too uncomfortable. Adding discomfort on top of discomfort only increases the likelihood of a wandering mind. Remind yourself that being mindful during challenging times will feel better and greatly boost the odds of turning your life around. Focus on one thing, and much of the mental clutter will likely vanish into thin air.

25. Attachment to mental pleasure. Some of us get great pleasure from fantasizing and remembering pleasant experiences from the past, without realizing the cost of this type of behavior.

Wouldn’t it be much more satisfying to create new, positive experiences rather than mentally reliving your only touchdown in 9th grade or fantasizing that you’re a princess or a spy? Engaging is this type of behavior accomplishes nothing. The wasted time and not living in the present only adds to the chaos of life.

26. Worry. When your mind is over-stimulated, it can be challenging to settle down. Although you might be unhappy with your current situation, mentally hopping around to find a more tolerable reality isn’t a long-lasting solution.

Create a plan that will solve the source of your worry. Focus on the first step with all the mindfulness you can muster. When that’s completed, move on to the next step. Then, keep going until you’re finished.

27. Lack of consistency. mindfulness techniques are a bit like exercise. If you only do it once in a while, you won’t see the expected results. It’s important to be diligent each day. Only regular practice will result in attaining a high level of mindfulness.

Pick a few tasks you do every day, like brushing your teeth, getting dressed, and driving to work. Work on your mindfulness techniques with just these activities. Once you’ve made mindfulness a habit, expand your new skill to other aspects of your life.

28. Doubt. Achieving effective mindfulness techniques seems a bit vague until you’ve actually experienced it. It’s common to believe that you won’t achieve it. You might be concerned that you’re doing something incorrectly.

Rest assured that it’s a simple skill that takes time to develop. You’ve already learned to do far more complex and challenging tasks, such as walking and talking.

You’re almost certain to come across at least a few of these obstacles in your mindfulness techniques practice. The key is to notice them and take the appropriate action. If you can avoid becoming frustrated, you’ve already won half the battle. Simply recognize the challenges when they occur, and mindfully work the antidote.

“Mindfulness meditation doesn’t change a life. Life remains as fragile and unpredictable as ever. Meditation changes the heart’s capacity to accept life as it is. It teaches the heart to be more accommodating, not by beating it into submission, but by making it clear that accommodation is a gratifying choice.” – Sylvia Boorstein

Mindfulness Techniques Resources

The practice of mindfulness has become so popular that a plethora of resources, many of which are free, are available for those who are interested in learning more. As with any popular technology, it’s important to consider the source of the information. Unfortunately, there are many unqualified people that are willing to make a buck by claiming expertise they don’t possess.

Regardless of your budget, there’s no need to suffer from a lack of information:

1. Books: A quick search on Amazon.com in the books section returns nearly 8,500 results. That’s a lot to read. The books by Thich Nhat Hanh and Dr. Jon Kabat-Zinn are highly respected. One of the most popular works over the last 20 years is Mindfulness in Plain English.

2. Free Courses: There are many free courses about mindfulness, meditation, and mindfulness techniques available online and on this website. Most seem to be 8-10 weeks in duration.

3. Paid Courses: When anything is popular, there’s money to be made. There’s no shortage of paid courses. Jon Kabat-Zinn’s course is perhaps the best known. His course is associated with the University of Massachusetts medical school, and there’s an online version of it.

4. Web Sites: If you need information, the web is at your disposal. Thousands of websites are focused on mindfulness techniques and resources. Just consider the credentials of the person providing the information. Remember that sometimes the best advice comes from regular people that had success.

5. Other people (free): There are plenty of mindfulness groups that meet regularly to exchange ideas and provide support.

6. Other people (paid): Many psychologists, psychiatrists, and other mental health professionals are offering mindfulness techniques-based counseling. There are also life coaches and spiritual advisors willing to provide advice and training. Do your research carefully.

It’s difficult to give specific recommendations. Everyone has their own unique twist to effective mindfulness techniques and their personal practice. Just be aware of all the options available to you. A little research is sure to turn up a valuable resource within your price range.

“Two thoughts cannot coexist at the same time: if the clear light of mindfulness is present, there is no room for mental twilight.” – Nyanaponika Thera

Mindfulness Techniques Conclusion

The practice of mindfulness techniques is powerful and free! You need nothing, besides yourself, to become mindful. The numerous benefits are supported by scientific research.

What other techniques can be used to help sleep issues, irritable bowel syndrome, anxiety, hypertension, attention deficit disorder, borderline personality disorder, and insomnia? It can even boost your happiness, confidence, and overall sense of well-being. Best of all, it doesn’t cost a penny. In fact, it actually saves you money.

Learning mindfulness techniques for your effective personal practice is a remarkable life well lived!

Take advantage of the many available resources, especially the free ones. Even if you’re financially strapped, you can still locate the information for the mindfulness techniques you’re looking for.

Whatever you’re planning on doing for the next 10 minutes, see if you can stay totally focused on that task without allowing your mind to stray! Get ready, get set, go!

“Mindfulness techniques arn’t difficult, we just need to remember to do it.” – Sharon Salzberg

Filed Under: Effective Techniques For Meditation, Learn How To Meditate Properly, Mindfulness Meditation Guides Tagged With: Meditation and Mindfulness, Mindfulness, Mindfulness Practice, mindfulness quotes, what mindfulness is

by Don Weyant/Meditation Life Skills

Mindfulness Attitudes – Powerful Non-Judgment Techniques

Mindfulness Attitudes

By Helen M Morris

What do we mean by mindfulness attitudes and non-judgment in the context of mindfulness, why is non-judgment part of the attitudes of mindfulness?

It is perhaps easier, to begin with, what non-judgment is not, it is not lack of care, or distancing yourself so far from a situation that it cannot touch you. Being non-judgmental does not make you reckless and choose not to heed sensible safety precautions. It is not becoming cold or lacking in compassion.

Mindfulness attitudes and non-judgment is about being aware of the judgments that we make every day, all the time.

Take a moment to be aware of the thoughts in your mind right now. How do you react to them? Often, we will respond with judgment to our thoughts and feelings – ‘this is good’ or ‘this is bad’; ‘this is right’ or ‘this is wrong’. Over time our mindfulness attitudes responses become habitual and form an automatic response to specific thoughts or feelings.

Mindfulness and Meditation: Discover Your Best Personal Power

This is one of the hardest concepts that having mindfulness attitudes suggest because we are programmed to judge from our earliest experiences. It’s not just what we think and feels, we also make judgments about taste, smell, texture, sound, and sight.

Some people are optimistic, preferring to look with a positive perspective on any situation or thought. We all have preferences and judging is deeply ingrained into our psyche. From the word go people are judged and evaluated: good boy, good girl, and so on are the responses adults utter when children manage a new skill.

Jon Kabat-Zinn uses non-judging as part of his definition of mindfulness:

Mindfulness is the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.

Awareness of our own thoughts and feelings is one of the approaches to mindfulness attitudes, but simply being aware of them is not enough to reduce their impact on us. Non-judging brings in the concept of acceptance (another mindfulness attitude) enabling us to live with our thoughts and feelings.

Consider for a moment the process of grieving. You may have experienced this for yourself or witnessed someone else going through it. There is no set timescale associated with the process, but it is generally recognized that there are various stages of grief that most people will endure. These are denial, anger, bargaining, depression, and acceptance.

This article is not trying to address those stages, but the concluding stage, acceptance, is when we achieve peace and are able to live with the grief that will be part of our lives forever. Having personal experience of the loss of a parent whilst I was at a vulnerable age, I recognize that I will always miss my mother, be sad that she is not in my life, and indeed, missed so much of my life, but I am able to continue with that feeling as an accepted part of me.

We readily accept that someone who has lost a loved one will be able to live with their feeling of grief, assigning no judgment to it. But we do not apply the same approach to any of our other emotions. We apply judgment to our other emotions, calling them good or bad.

Anger is bad, joy is good, irritation is bad, and so on. But these emotions are no more positive or negative than grief. We are making judgments about them based on the reactions we have and the situations we are in when we feel those emotions.

Mindfulness Attitudes - Powerful Non-Judgment Techniques

So how can we apply mindfulness attitudes and non-judgment, and what benefit does it bring to our lives?

Mindfulness allows us to recognize emotions and be aware of the sensations they create in our bodies. Once we are aware of the sensations that these emotions create, we can be alerted to their presence and be prepared for the impact they have on us.

Awareness can act as an early warning system so that we can engage with our emotions through choice, instead of by habit or judgment. It is not always a bad thing to feel angry, however, if our reaction to anger is always to be violent, that is unacceptable. If we can separate the emotion from the automatic response, we may be able to choose the response we make.

Self-Love Meditation: How To Truly Love Yourself

In a situation where anger may cause violence, it may be easy to see that separating the emotion from the action is a benefit. What could be the benefit of separating other emotions from their response? Anxiety can cause our stress response to trigger unnecessarily, which is not healthy for our mental or physical well-being. If we can manage our reactions, we may be able to remain calm and choose our behavior.

Most importantly, non-judgment is about accepting that it is all right to have feelings and acknowledging them, experiencing them, and then being able to let them go. Thoughts and feelings are transient, they are our response to a situation, not the situation itself. Just as we can learn healthy eating habits or unlearn unhealthy habits, we can learn to have healthy thoughts and train our minds to make those habitual.

“We are what we repeatedly do.” Will Durant

“As it is not one swallow or a fine day that makes a spring, so it is not one day or a short time that makes a man blessed and happy.” Aristotle

This is why mindfulness is referred to as a practice, it is a journey of self-recognition, self-awareness, enabling us to build our self-esteem. Developing a non-judgmental mindset can help us to remain calm in a stressful situation. It can also help with everyday tasks, enabling greater focus, concentration, and attention to our undertakings.

Join The Aware Mind for mindfulness practices and techniques

Helen has completed a diploma in Counselling & Psychology and has qualified as a Mindfulness Now Teacher. She has gained the training and skills to help others with their own issues and is specializing in anxiety, depression, and bereavement.

By practicing mindfulness and meditation, we can begin to more fully understand how our emotions, thoughts, and feelings impact our lives. Taking one small step in support of a happier, healthier, and calmer way of life, mindfulness and meditation is a great place to start.

Article Source: https://EzineArticles.com/expert/Helen_M_Morris/787290

http://EzineArticles.com/?Mindfulness-Attitudes—Non-Judgment&id=10383038

Filed Under: Mindfulness Meditation Guides, Learn How To Meditate Properly Tagged With: Mindfulness Attitudes - Non-Judgment

by Don Weyant/Meditation Life Skills

Powerful Mindful Breathing Script To Transform Your Life

Mindful Breathing ScriptBy using this powerful mindful breathing script and free Mp3 podcast/download in your meditation practice, you can create a life that brings you great relationships, enables you to meet your life goals, and sets you free from negative emotions.

5-Minute Mindfulness Body Relaxation Scan Meditation

Looking around, you can see that people live in many different types of lives. Most people aren’t really present in their daily lives, mostly because we have become so conditioned by the media to live the lives they want us to live.

We have to live our lives “on purpose” and wake up from the technology and media onslaught to live the best life we can according to our awareness and personal desires.

Use this mindful breathing script to transform your life

Conscious breathing is an important method for maintaining your well-being. Luckily, anyone can learn the technique and use it on a regular basis to strengthen both mental and physical health. It’s easy!

Meditation Success: 10 Easy Guidelines You Can Use Today

Mindful Breathing Script: Finding The Breath

Finding the breath is a breath-centered meditation, this very simple guided mindful breathing script offers a brief introduction into mindful breathing. Our breath is the natural process in relieving our anxiety, the practice is truly a profound and effective process and is simple to learn and practice in our daily lives.

The body is normally breathing in a shallow manner mostly from our chest, and the breath is constantly moving, however, learning how to breathe properly is very important to your overall health. Your breath is not only the best place to start; it’s a constant you can return to anytime you need a little centering.

In this practice, you will gently find the breath in the body. There is nothing to figure out, there are no problems to solve, and there’s nothing special you need to do.

You are training your mind and body to be with one simple experience of your breath for as long as you need to without your mind being distracted. If you find yourself distracted, just be kind to yourself and simply return to your breath and focus on the experience of the breath moving in and out of your body and relax. Do this as often as needed, you will get better and better at this with practice.

Meditation For Beginners: 20 Practical Tips To Quiet the Mind

Find a comfortable position for the body. Sitting is often recommended, as it helps keep the body awake and energized. You can also try lying flat on your back, or standing. You may sit on a yoga mat, meditation cushion, or chair. Find what feels comfortable and sustainable for a few minutes of stillness.

(Beginning Of Mindful Breathing Script)

Gently allow the eyes to close.

If you’re more comfortable with the eyes open, try softly gazing at the floor or ceiling (depending on your position).

Allow the eyes to relax and rest on one spot.

The idea is to minimize distractions in your practice.

Bring your awareness to the abdomen.

Relaxing the muscles there, see if you can feel the natural rising and falling.

Imagine the body is breathing itself.

Finding The Breath

From the navel around to the obliques, notice the movement with each breath.

Take a few deep breaths like this.

Move your awareness up to the chest.

As you inhale, tune in to the expansion of the lungs and the rising of the chest.

As you exhale, feel the contraction and movement.

See if you can follow the feeling of the breath from the beginning of your inhalation through the end of your exhalation.

Now bring your attention to the nostrils.

The feeling of the breath may be more subtle here.

Try taking a deep breath to see what is present for you.

You may notice a slight tickle at the tip of the nose as you breathe in.

You may notice the breath is slightly warmer on the way out.

Rest your awareness on the body breathing in one of these three spots.

When the mind wanders, refocus on the direct experience of the breath.

Continue to observe the breath for a minute or two.

Wrapping up this period of practice, bring this awareness with you into your daily life.

Stay in touch with the breath in your body to help the mind remain present.

(End Of Mindful Breathing Script)


Discover more about this powerful mindful breathing script strategy:

1. What is conscious breathing? Conscious breathing is becoming aware of the way you take in oxygen and release carbon dioxide from your body.

* It’s possible to use this mindful breathing script technique during your normal activities.

* There are different types of conscious breathing methods, but they all have similar aspects.

How To Meditate Properly In 3 Minutes Or Less…

2. Enjoy these mental benefits of conscious breathing:

* Conscious breathing can decrease stress and give you inner peace. It can help you focus during difficult moments.

* It can reduce fear, worry, and anxiety. It can help you deal with daily conflicts and issues.

* A mindful breathing script can help your mind by giving it enough oxygen to focus and strengthen your concentration. It can have a positive impact on memory and test results such as exams in school.

3. See its impact on your body. Conscious breathing makes a positive impact on your overall health:

* Practicing a conscious mindful breathing script on a regular basis can strengthen lung function and reduce asthma. It may not be able to reverse all damage or issues, but it can make a difference.

* Conscious breathing can also positively affect the cardiovascular system. Your body needs a constant flow of oxygen to function properly. By getting more oxygen, circulation, and blood flow improves.

* Conscious breathing forces you to breathe through your nose. Breathing through the nose is healthier. It can make your mouth less dry. A dry mouth can cause tooth decay and affect the overall health of the tongue.

* You might even reduce or eliminate snoring because, when you snore, you’re breathing through your open mouth. Even your relationships may improve with a decrease in snoring!

* Conscious breathing can enhance your sleep and give you energy.

* Conscious breathing can also affect your weight. Deep breathing can reduce snoring, which can affect hunger hormones. When you snore, you don’t get enough rest, so the hunger hormones increase and cause weight gain.

4. How to practice using a mindful breathing script. Conscious breathing requires you to focus on how you breathe. It makes you think about the process and regulate it. Conscious breathing forces you to live in the moment and enjoy it.

Mindfulness and Meditation – Discover Your Personal Power…

* You can become more aware of the process by putting your hand on your stomach. Relax and breathe in deeply through your nose. As you breathe in, your abdomen will rise. Then, pause and exhale gently. You can feel your abdomen go back down as you exhale.

* You can even practice conscious breathing using various rhythms and patterns.

* Try conscious breathing in a quiet room or area. Avoid interruptions from phones or other devices.

* Combining meditation with conscious breathing makes the technique even more effective.

Conscious breathing is a teachable process that is easy to learn. It can have a positive influence on many aspects of your life.

The Art of Deep Breathing: A Sanity-Saving Strategy

Have you ever had one of those days where you were so stressed that you felt like you could use some help to save your sanity? If so, you’ll be pleased to discover a mindful breathing script strategy you can use to reduce stress and improve your health at the same time! This strategy is easy and convenient, and it’s called deep breathing.

Autogenic Training: Guided Autogenic Progressive Relaxation: Alpha/Theta

What exactly is deep breathing? Focused deep breathing is a purposeful breathing exercise that you breathe in ways that as your move into deep relaxation, you will find the stress disappearing and will bring about peaceful and restful feelings that will help you heal on many emotional levels.

There are various deep breathing exercises that are designed for:

* Developing the mind and the body
* Helping you enter a state of meditation
* Bringing on a healthy sweat, enabling you to feel revived

No matter what emotion you’re trying to achieve with your mindful breathing script exercises, the beauty is that it doesn’t cost you anything to breathe. But when is it appropriate to do breathing exercises? And how often can they be done?

When To Do Deep Mindful Breathing Exercises

There are no hard and fast rules stipulating when to do breathing exercises. It really depends on what you’re wishing to achieve by doing them.

You can use breathing exercises at any time to:

* Achieve a state of calm
* Feel alive, invigorated, and ready for your day
* Reduce stress in tense situations
* Wind down at the end of the day

When you wake up in the morning, you may wish to do some quick deep breathing exercises to feel invigorated and ready to go. You can go outside, take a deep breath, and then breathe in through your nose, and out through your mouth.

5 Minute Guided Meditation For Stress and Anxiety Relief

This mindful breathing script can serve as a workout for your abdominal muscles and lungs. It can make you feel quite refreshed at the beginning of your day and provides a similar effect to taking a morning jog.

When you’re having a rough day at work or dealing with conflict, you can use a few calming breaths to help reduce stress. Sit back, relax your body and close your eyes, and take several long and focused deep breaths. Hold it in and then let it out. Repeat the process until you feel relaxed.

Health Benefits of Mindful Breathing Exercises

If you just need a quick lift, then you’ll only need to spend a short time here and there doing some deep breathing exercises. Perhaps you want to have your breath work to have more of an impact on your day to day activities and truly impact your health and peace of mind.

One way to do that is to set up a routine that works for you personally so you can remember to perform several breathing exercises throughout your workday and each morning and in the evening for better sleep.

Whatever the duration, mindful breathing script exercises can bring you many health benefits, including:

* Reduce your blood pressure
* Calm your nerves
* Tighten your core muscles
* Aid in better digestion
* Aid in the elimination of waste and toxins
* Bring you higher levels of energy
* Increase your awareness of the functions within your body
* Reduce your stress levels

The results you get will depend on which breathing method, the intensity of breathing, and how often you perform the breathing exercises each day.

Anyone Can Benefit From Mindful Breathing Script Exercises

Breathing exercises can benefit virtually anyone. The only individuals who should take extreme caution are those with respiratory issues. Always check with your physician before attempting these exercises.

Nevertheless, sit back, close your eyes, and enjoy the relaxing effects that deep mindful breathing script can provide. It’s an effective solution to reduce stress, bring you peace, and improve your life.

Filed Under: Mindfulness Meditation Guides, Effective Techniques For Meditation, Meditation For Beginners Guides Tagged With: Mindful breathing, mindful breathing definition, mindful breathing script

by Don Weyant/Meditation Life Skills

4 Simple Mindful Techniques To Quiet Your Busy Mind

Mindful TechniquesFor millennia, people around the world have sought mindful techniques and methods to quiet their minds. Long before our ever-present modern technology introduced new distractions into our lives, humans have pursued inner peace.

If you’re seeking a meditation method to quiet your mind and learn how to achieve inner peace, these four ancient mindful techniques have proven effective even in this busy modern age.

Practice These Four Mindful Techniques For Easy Meditation

1. Learn how to do breathing meditation. Breathing meditation is a simple and effective method for calming your mind and your frazzled nervous system. Start by finding a secluded comfortable and quiet place where you can sit and observe your breath without being disturbed.

With consistent practice on your preferred breath method, you’ll be able to meditate for much longer periods and you will be able to place your mind on your breath in any surroundings you may find yourself in.

5 Minute Guided Breath Meditation For Beginners

2. Develop single-pointed concentration skills. Using mindful techniques for concentration, you can learn to train your mind to focus on an object of meditation whether it’s a candle meditation or a spoken mantra. Make a mental note about any distracting thoughts but decline to pursue them. Gently refocus on the meditation object and gently bring your mind back to the awareness of your chosen object.

How To Meditate Properly In 3 Minutes Or Less…

3. Learn to visualize effectively. Select several images that promote peace, happiness, and serenity. Perhaps you may want to picture a beautiful mountain stream or sheep quietly grazing in a lush green meadow. If you love the ocean, find a picture that really speaks to you and visualize yourself sitting there so relaxed, not a care in the world

4. Focus on positive thoughts throughout the day. If your meditation practice is part of spiritual practice, you can always follow the prayers taught in your spiritual or religious tradition. Alternatively, you can calm mental chatter by repeating a mantra or a meaningful quote that creates a positive or peaceful mindset for you.

Mindful Techniques: Use the Peaceful Qualities of Water

1. You can Simply Just Take a bath. Cultures all over the world have long appreciated and used the calming effects of water on the human soul. A simple warm bath will do wonders for you and can soothe your frayed nerves. Rest your head on a bath pillow and add some comforting scents like sandalwood or lavender to increase the relaxation. Turn the lights down low for added relaxation and play soft ambient meditation music.

Ambient Meditation Music For Spiritual Alignment And Awakening

2. Surround yourself with the sound of a flowing river or ocean waves. You can always have lunch by a park fountain or install a water fountain in your backyard for easy access anytime. You can find recordings of waterfalls online or download an mp3 with water sounds here that you can play anywhere you go.

Mindful Techniques: Get Back to Nature and Restore your Peace of Mind

1. Go for a long and restful nature walk at a local park. It wasn’t too long ago that it was common practice to go on getaway long retreats into the wilderness for days or weeks. Even a short nature break can do wonders to restore your peace of mind and to see the world differently.

Visit your local state park to learn about nature and hike, or take a quiet walk around your neighborhood and say hello to your fellow neighbors. If your work keeps you indoors most of the week, use your free weekend to explore beautiful scenic park trails for biking and hiking.

2. Create a garden to slow down your life. Cultivating a garden is one of the most effective mindful techniques you can use to slow down, be in the present moment, and fully appreciate nature. Devote a section of your backyard to growing flowers, herbs, or vegetables.

If you live in an apartment or townhome, select the types of plants that you really love and are drawn to that will flourish indoors or on a balcony. The process of gardening is a way to connect to nature that speaks to your spirit and soul in ways other activities can’t.

3. Spend some quality time with animals. Spending quality time with animals is so therapeutic and the animals will appreciate the love and affection you give to them. If you don’t have and animal of your own, find a place to volunteer and help animals in need of assistance for a few hours each week. It will make you and your new-found friend live in a better world.

Live in the present moment

Mindful Techniques To Live in the Present Moment

1. Learn How To Put the past behind you. Constantly dwelling on our past and regrets can make it difficult to feel confident and to live in the present moment. If you’re always thinking about past mistakes, lost dreams, and misfortunes, you can decide how and when you will devote that negative energy into more constructive thoughts.

Yes, we learn from the past, but we don’t have to live our lives in the past, this is one primary method that keeps us from moving toward the things we really want in our lives.

2. Adopt a “new” positive view of your future. Anyone future always rests with uncertainty. The trick is to focus your life on creating a better more positive and peaceful future knowing you can handle any outcome and adjust your state of mind to move forward.

3. Learn to Enjoy the present moment. One of the primary mindful techniques is to give your full attention to what is happening now. Take advantage of the opportunities before you and delight in the good things that surround you. Steer your mind towards wholesome thoughts and actions. Engage fully with the people who share your life.

Many ancient meditation techniques work very well even today for achieving a peaceful and quiet mind with practice regardless of external life circumstances. Visit your local library or bookstore to discover more information about the healing powers of meditation.

With these mindful techniques and methods, you can create a welcoming environment for yourself and others and train your mind to enjoy greater peace.

Mindfulness Techniques: Clearing Out the Clutter in Your Life

Clutter is so easy to accumulate. The reason that it’s easy for things to get cluttered is that we’re not mindful of what we have. Without awareness, we will have both physical clutter as well as emotional mental clutter that will need to be cleared on a regular basis with mindfulness meditation techniques.

This can happen with every area of your life – from your health to your closets to your relationships. You want to get rid of clutter because it hangs onto you, you don’t hang on to it.

Mental and Emotional clutter can make you feel stressed to the point that your life feels stagnant and unenjoyable. But a few mindful techniques can quickly allow you to cut through the clutter. Most people hold on to clutter because they assign the possession of some kind of emotional significance.

One of the primary reasons that many people struggle to get rid of their positions, both on a physical and deeply emotional level, is because the decluttering process of important emoyional ties can be both painful and overwhelming.

Mindfulness meditation techniques can help you get rid of clutter in your life because it allows you to maintain your focus on one area or one issue at a time so you can effectively deal with the clutter. You’ll be able to greatly simplify your life so you can focus on more important issues in your life, you can always keep what needs to be kept, and let go of those emotionally painful items that you need to be free from.

Mindfulness and Meditation – Discover Your Personal Power…

Focus only on what truly matters to you. By using simple mindful techniques to help you clear out the clutter, you’ll get rid of stress, too. The things in our life we keep and the emotions that are associated with these things, we won’t let go of can often be reminders of what was both good and bad emotional states.

You might think to your self that if you don’t really and completely address them, then you simply don’t have to deal with the emotional outcomes. But clutter hovers around inside our minds and really never leaves our subconscious mind. When you let these mindful techniques help you declutter your life, you’ll be able to maintain a better ability to focus in all areas of your life.

Look, you are just going to feel better emotionally and physically when you just learn to let go of the things in your life really don’t hold value or worth to you. You’ll also be able to find things when you need them instead of searching and getting stressed when you can’t find anything.

Plus, you won’t spend your money buying things over again that you forgot that you already had. A big benefit of using mindful techniques to let go of the clutter is that it does more than give you more room in your home or in your office.

It allows you to let go of the mental and emotional clutter so that you’re able to have more improved mindfulness, too. To get real positive results, go through each area of your life and try to clear that area as much as possible and take the time to clear out that clutter you no longer need.

If you’ve always found it too difficult to clear these areas that need clearing and the task is just overwhelming, take one area and limit the time to thirty minutes to really focus and clear that area of clutter, both mental and physical areas.

When you can break a task down into manageable worklists, you’ll find that it’s so much easier to get that task done quickly and move on.

How to meditate regularly

Reasons to Meditate Regularly

You may have some knowledge of the main benefits of meditating, but did you know you can benefit from doing it on a daily basis? By making it part of your daily routine, you will be on your way to living a better and more uplifting, stress-free life.

Look at all of these reasons to meditate on a regular basis.

It Helps You Sleep

To start with, meditating on a regular basis can be an excellent way to sleep better. If you find that you lay in bed and think about a lot of different things, it is probably keeping you from getting a good night’s sleep.

Not only does that make it more difficult to fall asleep, but it can also affect how well you are sleeping through the night. If you meditate in the evenings before bed, your mind is cleared and your body is relaxed, which should help with insomnia.

Learning Mindful Techniques Can Help To Relieve Your Stress

Another excellent way you benefit from meditation is by relieving your stress. During these few moments each day when you meditate, you aren’t thinking about anything else. For just a few minutes a day, you don’t think about your job, or relationships, or kids, or finances.

Meditation For Beginners: 20 Practical Tips To Quiet the Mind

All of those things in your life that is constantly making you feel stressed to the brim will just wash away and you can be at peace. Over time, you find that you are able to start letting things go when you get used to what it is like to relax your mind. Even when new situations occur, you still have that calming sensation.

You Learn to Let the Little Things go

With regular meditation, you will start to learn how to let the small things go. There are probably a lot of things and situations you deal with on a daily basis that have the potential to bring down your mood or cause stress and anxiety.

The big things are understandable, but there are likely smaller things that don’t really need to affect you quite as much as they do. When you meditate, especially as you practice mindful techniques, you can separate the big things from the small things.

There Are Physical Benefits

Meditation also provides a lot of physical benefits. It helps boost your immune system since stress can have a negative effect on it. This in turn reduces infections and illnesses.

Mindfulness Techniques can also help to relieve chronic or acute pain of your extremities and lower your blood pressure due to the relaxation.

Filed Under: Mindfulness Meditation Guides, Effective Techniques For Meditation, Meditation For Beginners Guides Tagged With: mindful techniques

by Don Weyant/Meditation Life Skills

Mindfulness Meditation Exercises: How To Use Your Powerful Mind

Mindfulness Meditation Exercises

The fact that mindfulness meditation exercises can help with relaxation and anxiety after only 10 minutes is an important finding from researchers you can use to great advantage in your daily life and at work anytime.

Big final exam coming up? Got a presentation for the big wigs work? Will you be meeting new people and want to remember details about them so you can connect with them later? Perhaps spending a little time learning how to meditate prior to these events can help you easily accomplish these very important tasks.

5 Minute Meditation – Setting Intentions For Your Highest Good

The world today has totally changed the lifestyle of each and every person in the world. You can almost see it through the foods that we eat and the way we communicate with other people. Even in the workplace, it has improved the system that we have. Advanced technology and AI is responsible for making great changes in our lives.

The outcome of these advancements has really improved the world. But the only downside to this improvement is on the health. And because of the lifestyle that you have developed from the work that you have right now, are you still healthy? But of course, all of the people would probably say that they are healthy only on the outside. But their mind says no. Have you ever heard of mindfulness meditation exercises?

Mindfulness and Meditation – Discover Your Personal Power HERE…

Aside from the usual physical workout that you can see to some people, there is also a mindfulness meditation exercises that you can try. Stress is the number one factor that can cause many health problems. If you think that stress is just okay in your line of work, then you may not even be human anymore.

You could already be a robot that doesn’t even feel pain and other hardships in life. But if you are really stressed out because of your work, then it is really high time to do some self-meditation. The mind has the power to make changes in your life. So by thinking positively, you can break away from stress. How?

Here are some mindfulness meditation exercises that you can do to stay calm and find relief from stress:

  • A game of Fives – This mindfulness meditation exercise allows you to notice the five different things around you that were unexpected to happen. It could be the things that you see, feel, smell, and hear. You will have to let your mind explore these wonderful things that although they happen unnoticed still happen for a reason.
  • Mindful Listening – This exercise will help you to break away from the past that you have experienced so you can come into your present awareness. To start this mindfulness meditation exercise, all you have to do is to select a song that you have not yet heard of and just let yourself be carried away by the song. Listen to it without judgment or preconception on things like the artist the genre of music and others.
  • One Minute Breathing – This is being considered to be a mind-calming exercise that is really great in starting your self-meditation. You can start this exercise by breathing slowly in and out. You will have to do repeatedly do it in the span of one minute. This will relax your mind as if it is taking your thoughts into green peaceful valleys or a wonderfully calm environment.

These are just a few of the different mindfulness meditation exercises that you can try. There are many ways on how you can combat our stress through the power of the mind. It had been known to be practiced by ancient people. That is why if you really want to stay healthy, mindfulness meditation exercise is worth a try.

Guided Mindfulness Meditation For Busy People

If you respond skillfully to a situation, you are a mindfulness person. Mindful meditation is characterized by having a positive mindset and a non-judgmental attitude. Mindfulness is the power that helps you recognize a state of satisfaction and happiness. Every day should be appreciated. Even the moment you breathe must be considered as a gift.

Learn About Mindfulness Activities For Better Productivity HERE…

There are people who are always busy with their works. If the mind is preoccupied with many things, the tendency is to be stressful. This is the reason why there are guided meditations for you. Even if you are very busy, always find time to relax and appreciate every moment.

Mindfulness Meditation Exercise Guide

Look for a comfortable and quiet place. A good place for meditation is not necessarily dark. The temperature in your meditation space should not be too high or too low. If you are in a very warm space, you cannot focus on what you are doing. Same thing if you will meditate in a cold place. In order for you to be comfortable when meditating, find for a nice comfortable quiet place.

3 Easy Steps To Start Your Own Meditation Practice At Home

Choose a posture where you will be comfortable. You can stand, sit, or walk. Every posture has its own advantages. Before you choose the best posture, it will be helpful to research and study first. If you are doing daily meditation, it is better to study the advantages and restrictions of the posture that you practice. If you are a beginner, do not try several positions of meditation at the same time. You may be discouraged. Start from the basic and as time goes by, you can try other positions.

Practice your mindfulness meditation exercises. After choosing the best posture, develop focus, and calmness. Listen and examine the parts of your body like bones, hair, head, heart, muscles, stomach, and teeth. Begin focusing on one part then feel the location and the task of the specific part.

For example, if its the heart, try to understand the function of it. See to it that you are focusing only on one thing at a time. It is also important to know how the heart reacts to the tension and tiredness that you feel. By doing this, you will be aware of the importance of taking care of everything around you.

5-Minute Mindfulness Body Relaxation Scan Meditation

When doing mindfulness meditation, you can utter mantras or affirmations either mentally or verbally. Make sure that this meditation method will not distract you. Otherwise, just focus your breath to keep you centered and awake.

Learn how to let go. One of the most important ways of meditation is the release of stressful states or problems. Think of the activities you did for the previous days. This will make you aware of the positive and negative attitude that you had during that time. With that information, you come up with an appropriate solution.

Guided Meditation – Manifesting From the Deep Self

If you want to be successful in your mindfulness meditation exercises, it is important to follow the given techniques step by step. If you are feeling distressed, you need to talk to an expert meditation teacher.

You can get tips and advice from an experienced meditation teacher. Mindful meditation is usually done with closed eyes. It is important to know the benefit of the mindfulness meditation exercises so that you will have healthy and worry-free living.

Filed Under: Mindfulness Meditation Guides, Effective Techniques For Meditation, Learn How To Meditate Properly Tagged With: Mindfulness Meditation Exercise, Mindfulness Meditation Exercises

by Don Weyant/Meditation Life Skills

Understanding Mindfulness As An Inspiring Superpower

Understanding Mindfulness

Understanding mindfulness meditation is a form of meditation in which one learns to be mindful, both about the thoughts that occur in one’s head due to the outside forces that exert themselves upon the mind, as well as mindful of the actions that one makes to affect the surrounding environment.

This type of meditation was developed from the Buddhist Vipassana meditation in which the Buddhists would meditate for hours on end, focusing only on the mindful side of their own minds. This meditation also relieves stress in a secondary fashion, making it perfect for improving your mindfulness towards the outside world, as well as unwinding from the stress that you endure on a daily basis.

How do you practice this mindfulness superpower?

Understanding mindfulness meditation is best practiced in a quiet area in which you can relax and focus. To begin practicing your understanding of mindfulness meditation, begin by sitting with crossed legs on a soft cushion, or sitting on a chair with your back completely straight. Close your eyes and begin to focus on the movement of your stomach or abdomen while you are breathing in and exhaling.

5-Minute Mindfulness Body Relaxation Scan Meditation

In addition, you may focus on the breath as it is exhaled through your nose, which works better for many people than the other method of concentration. Do not push thoughts out of your mind, but when thoughts do rise up in your head, simply let them go and return your focus to the movement of your abdomen or the feeling of your exhaled breath through your nose.

When you do realize that your mind is beginning to wonder, do not beat yourself up. Rather, simply accept that the thought has entered your mind, and let it go so that you may continue meditation. Many people begin by practicing this form of meditation for simply 10 minutes a day in order to create a starting point.

Mindfulness and Meditation – Discover Your Personal Power HERE…

It may be difficult to keep your mind clear for 10 minutes, but once you are able to focus your mind completely and meditate easily for this length of time, you will be able to begin raising the amount of time that you are able to meditate.

With practice, understanding mindfulness meditation will become easier and easier but do remember that you will not become a monk in a single day. It may take some time to build up to meditation for longer periods of time, and this is completely okay. Everyone is different, so go into this with an open mind and keep pushing forward in order to improve both your meditation techniques and yourself.

What is the Goal of Understanding Mindfulness Meditation Techniques?

Your basic understanding of mindfulness is when you are aware of the moment you are in and not the past moments or the future. Mindfulness meditation is used to help relieve stress. Through using mindfulness meditation techniques you will be freed from the thoughts of your past and you will not have to worry about your future.

There is peace found in the fact that you are only thinking about what is in the here and the now and that will make you feel a lot better. Understanding mindfulness meditation techniques are not that hard but they are the most important thing you will need to learn about meditating and getting the peace you want.

One of the exercises you can do to help you to lower your stress is to teach your self to focus your attention on your breathing with real-life cues. For example, every time the phone rings you will simply stop and focus on your breathing.

Learn Mindfulness Activities For Better Productivity HERE…

This will immediately bring your focus on to the current situation of the here and the now, and not anything in the past or the future. You will have to choose a cue that works for you because not all the time when the phone rings will you remember to stop what you are doing and take a moment to just breathe.

Using real-life cues to help with understanding mindfulness will be very helpful to snap you back to reality and get you out of the autopilot way of thinking.

Another exercise you can do is to conscious observation. During this exercise of mindfulness meditation, you will pick up an everyday object and only focus on this one object. Let your mind be one hundred percent taken away by this object and nothing else.

This does mean think about what kind of object it is or what it looks like, you simply just look at it for what it is. During this exercise, you will feel a sense of heightened “nowness”. Observing something to the point you are simply staring at it for what it is will really give you the feeling of being awake.

Understanding mindfulness meditation exercises and how they are designed to help you stay in the present moment instead of being stuck in thinking of everything you have done and everything you have to do. They are there to help you stay less stressed and keep you focused on what you need to get done. Use these exercises to help you get through the day and keep you from worrying about everything you have to do.

Understanding Mindfulness For Health and Happiness

Understanding Mindfulness For Health and Happiness

Meditation, the word has different definitions proposed by different individuals, and also the meaning differs for different contexts. Meditation has been practiced in this world right from antiquity. The actual meaning of meditation is that it brings about calmness in the mind. The calmness is referred to as an increase in concentration towards life. Meditation basically is practiced to achieve complete soundness within.

Understanding Mindfulness Meditation For Kids – How Young Is Too Young?

Many different people have defined meditation in multiple ways, for e.g. it is used to self-regulate body and mind or it is referred to as the state of regulations that bring in the body and the mind in control for effective utilization and balanced life.

To talk more about understanding mindfulness, it has been practiced for so long and has its name etched in most of the religions that have existed until now. Those times when science was in the dark, they have believed that meditation brings a lot of changes in the body. Those changes were for the good and thus suggest that meditation is an important part of life.

All religions that exist in the present-day world have the word meditation mentioned in their holy books. Among them, Hinduism is considered the first religion to have this meditation in practice. Meditation is done by focussing the mind on any particular thing, it is believed that meditating the concentration power would increase, and one can be a much better judge of things in life.

Usually, when we see anybody sitting with cross legs and eyes closed, they are quickly judged to be meditating. Many of them might use beads or some may just sit quietly chanting some mantras. In the end, it’s all like that one achieves a full state of soundness and calmness. This in turn is a health benefit of meditation.

There is a lot of health benefits associated with understanding mindfulness meditation. The following list will cover the major benefits:

1. De-stress: Meditation helps body de-stress. Stress is not healthy and can be fatal at times. Meditation calms the body down and helps the body respond in a much better way during stressful situations.
2. It lowers blood pressure and a higher heart pump rate: meditation relaxes body muscles and fills the cells with energy.
3. Reduces anxiety.
4. Boosts immunity.
5. Increases concentration and intelligence.
6. Increases self-compassion.
7. Provides peace of mind.
8. Boosts the internal energy, as an inner source of energy levels get elevated.
9. Harmonises the endocrine system.
10. It decreases muscle tension and headaches.

The list doesn’t end here but has a lot more benefits of understanding mindfulness. The process brings out an internal purity within and cleanses the soul. The time that meditation takes is just 15-20 minutes a day, but these 15 minutes can really change the way of life and bring in a definite positive transformation within you.

Filed Under: Mindfulness Meditation Guides, Effective Techniques For Meditation Tagged With: How do you practice mindfulness, Mindfulness Meditation Techniques, Understanding Mindfulness, What exactly is mindfulness

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Free Meditation Podcast

Meditation Life Skills - Meditation Podcast

Welcome To Meditation Life Skills! I’m Glad You’re Here!

Don Weyant - Meditation Life Skills Years ago I discovered that meditation was the key to my “real” personal development work for true self-improvement from the inside out.

I want to share all the information I can through this website so that you can incorporate meditation techniques that work for you into your life for the rest of your life.

That is my gift and service to you, I hope you take advantage of the information starting today. Fair enough? Great!

Meditation Life Skills exists to support your personal meditation journey, in every way possible! You are the only reason I have this website. Let's get started...

Meditation Life Skills – Top 40 Meditation Blogs Winner

Meditation Life Skills - Top 40 Meditation Blogs Winner

Powerful Meditation Tools To Help Train Your Mind!

short guided meditation script

Beautiful Short Guided Meditation Script For Relaxation

By Don Weyant/Meditation Life Skills

Beautiful Guided Meditation For Relaxation and Healing Your Mind and Body You can use this short guided meditation script to calm your mind and relax your body. Meditation is the act of focusing the mind to relax, improve inner awareness, and make positive mental or physical changes. If … [Learn How You Can Meditate More Effectively Here...] about Beautiful Short Guided Meditation Script For Relaxation

anxiety meditation techniques

Anxiety Meditation Techniques – Guided Meditation Mp3

By Don Weyant/Meditation Life Skills

  Using Anxiety Meditation Techniques To Help You To Reduce Stress Do you feel that you are constantly under stress? Are you looking into anxiety meditation techniques that can reduce your stress levels? If you have answered yes to both of these questions, you are not alone. The … [Learn How You Can Meditate More Effectively Here...] about Anxiety Meditation Techniques – Guided Meditation Mp3

Guided meditation for stress and anxiety

Easy 12 Minute Guided Meditation For Stress And Anxiety

By Don Weyant/Meditation Life Skills

12 Minute Guided Meditation For Stress And Anxiety In this guided meditation for stress and anxiety, Linda is a Clinical Hypnotherapist at Feel Good Dynamics. She guides you through tried and tested simple techniques to help you to relax. These meditation techniques help to calm you in order to … [Learn How You Can Meditate More Effectively Here...] about Easy 12 Minute Guided Meditation For Stress And Anxiety

Meditation Journal

Meditation Journal For Renewal and Personal Development – FREE PDF!

By Don Weyant/Meditation Life Skills

A meditation journal helps us to observe our deeper spiritual gifts and understanding the richness of our inner lives, we can invite the essence of self-reflection and self-expression into our daily existence. What is a meditation journal? A meditation journal can include details and notes of the … [Learn How You Can Meditate More Effectively Here...] about Meditation Journal For Renewal and Personal Development – FREE PDF!

Binaural Beats Free Music Download - The Science and Benefits

Binaural Beats Free Music Download: The Science and Benefits

By Don Weyant/Meditation Life Skills

Brainwave Entrainment Mp3 Download: Achieve Deep Relaxation and Emotional Balance The amazing benefits of Binaural Beats - The Holy Grail Of Self Improvement. This article is designed to give you some insight into the relatively new technology and science of Binaural Beats. What are Binaural … [Learn How You Can Meditate More Effectively Here...] about Binaural Beats Free Music Download: The Science and Benefits

Explore Even More Freebies & Meditation Resources Here...

Discover & Learn More About Meditation Here…

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  • What Is Brainwave Entrainment

Get To Sleep Fast – By Listening To This Audio!

Brainwave Entrainment Sleep Audio - Sleep Salon

Learn the science behind the Brain Evolution System!

Discover the science behind the Brain Evolution System!

NitroFocus – Are you ready to get MORE done, in LESS time – using one simple MP3?

Are you ready to get MORE done, in LESS time - using one simple MP3?

Sleep Salon Brain Wave Mp3s – Enjoy your best deep night’s sleep ever…It’s Guaranteed To Work!

Sleep Salon - Enjoy the best night's sleep ever, with the Sleep Salon! This powerful brainwave entrainment audio program uses special sounds to lull you into a deep sleep.

Meditation FAQ’s You Must Understand For Success!

Frequently Asked Questions

Fair Affiliate Disclosure:

Please note that some links are affiliate links, and at no additional cost to you, I will earn a small commission if you decide to make a purchase after clicking through the link which will directly support Meditation Life Skills.

Please understand that I have experienced all of these companies, and I recommend them because they are helpful and useful, not because of the small commissions I make if you decide to buy something through my links.

Please do not spend any money on these products unless you feel you need them or that they will help you achieve your goals.

Thank you, Don Weyant
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MLS Affiliate Program

Join The MLS Affiliate Program HERE! (recurring revenue) - Earn good revenue while helping people meditate.

Who is this for? Anyone that works with people or creates content for people who can benefit from meditation and personal growth.

Exciting High Paying products:

Brain Evolution System - $150 payout
Brain Salon - $70 payout
Nitrofocus - $48.50 payout
Sleep Salon - $18.50 payout

If this is something that speaks to you, it’s time to join. The process is quick, easy, and free.

Join The MLS Affiliate Program HERE!

Don Weyant/Founder
Meditation Life Skills

MLS Categories

  • Difficulty Meditating
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  • Free Guided Meditations Mp3s
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  • How To Learn Meditation Course
  • Learn How To Meditate Properly
  • Meditation For Beginners Guides
  • Meditation Product Reviews
  • Mindfulness Meditation Guides
  • Science-Backed Benefits Of Meditation
  • Tools For Meditation To Train Your Mind
  • What Is Brainwave Entrainment

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