Here are a few of the different techniques of mindfulness meditation that will shift your perception allowing you to have richer experiences in life. Mindfulness helps you to sharpen your mind, discover the reality and reduces stress & anxiety from living in today’s world.
Whatever we do with concentration and complete awareness can become a Mindful Meditation. One of the Mindful Meditation benefits we receive gives us this elevated awareness of our being, in which we drop our self-image, let go of pride and the restless resistance that is hindering us from creating healing, becoming artistic, moving into stillness and as well as building a sacred bridge to our soul and our humanness.
Meditation enables us to merge with positive energy to touch our very real emotions. You will notice this when you spend more time with yourself sitting and giving complete attention to what you are really feeling, setting aside, at least for a few moments our judgment and other negative thoughts.
In order for you to properly achieve tranquility and calmness, you need to move your self to the outside world, it takes time to understand that we can feel much better in spite of the external triggers in our life.
What really stops us from being calm and possessing inner peace is the excessive reliving of mistakes and pressures that may occur in the past or that we are enduring in the present situation. You can always plan for the future but still live in the present moment.
Achieving this kind of serenity gives us the confidence and a clearer version of our thoughts, therefore, meditation allows us to prevent and put away anything that bounds our potential and possibilities in creating the life we desire.
By practicing techniques of mindfulness meditation, we create a uniquely defined state of psycho-physical conditioning, giving us physical relaxation and an increase in our mental alertness. Our mind decides and responds to certain situations that lead the body to feel stress and anxiety, if our mind is relaxed and calm, we can then think wisely, do things carefully and choose cautiously during those times in our life.
5-Minute Mindfulness Body Scan Meditation Script & Mp3
There are studies that show meditation as leading towards psychological increase compared to those individuals that don’t practice meditation. The study demonstrates the changes in the brain structure that have gained significant improvements since they started meditating on a regular basis. The cerebral cortex in areas associated with attention and emotional integration has thickened. Mindful Meditation has been defined to be a mental discipline focusing only on one kind of sensation of the body or a mental or verbal aspect of our being.
Primary Benefits Gained In A Mindful Meditation Practice
Through Mindful Meditation practice, our mind starts to think less and focus on a single detail creating calmness throughout the body and mind, therefore:
- Making our heart slow its rate of beating.
- Lowering our blood pressure in normal and even some moderately hypertensive individuals.
- Recovering faster from everyday stress.
- Increasing Alpha brain rhythms and function.
- Enhancing synchronization and balancing of the right and left hemispheres of the brain.
- Reduction in cholesterol levels.
- Decreasing the consumption of energy and the need for oxygen. Deepening and slowing our breathing rate.
- Relaxing of almost all of the muscles in the human body.
- Reducing the intensity of chronic pain and inflammation.
- Increases in exercise tolerance and the ability of the body to recover faster.
- Normalizing the ideal body weight to proper levels.
- Increasing the chance and prevention of asthmatic diseases and symptoms.
- Harmonizing and energizing the endocrine system.
- Producing lasting and beneficial changes in the brain’s electrical activity.
- There are many physiological benefits as verified by scientific studies
Mindfulness has been used to refer to an increased psychological state of awareness. The following are the psychological Mindful Meditation Benefits:
- Enhancing self-creativity and self-actualization leading to a much fuller life.
- Heightening the perceptual clarity and sensitivity in everyday life.
- Reducing both acute and chronic anxiety to external stimuli.
- Experiencing a marked increase in happiness and peace of mind.
- Decreasing of emotional reactivity and turmoil; fewer intense negative emotions and dramatic mood swings.
- Increases empathy toward our self and others.
- Develops intuition facilities and an increased perception of reality.
- Increased productivity at work and at home.
- Helps with focus and concentration on work tasks and personal relationships.
- Increases serotonin levels on a measurable scale.
- Increase brain wave coherence and brain function.
- Develops will power to accomplish one’s goals.
- Purifies character in the alignment of Universal power.
- It helps cure insomnia and many other sleep disorders.
- Less aggressiveness when unexpected things go wrong throughout the day.
- Reduce road rage by increasing compassion towards others.
- Develops emotional maturity and a higher contribution to life.
- Increased job satisfaction by being more receptive to job demands.
- React more quickly and more effectively to a stressful event in our lives and others.
- Greater tolerance for all things we may not understand at this time in our lives.
- Higher intelligence growth rate through a fuller use of our mind.
- Increase listening skills by compassionately listening to others.
- It helps make more accurate judgments to influence our decisions now and into future life events.
- Gives composure to act inconsiderate and constructive ways as our understanding of our true nature emerges.
10 Great Benefits Of A Regular Mindfulness Meditation Practice:
1. Awakening to the Present Moment
We all rush things so much that we forsake the beauty of the present moment which is unfolding right before our eyes. We always anticipate the next problem or another great event to happen in our lives. Mindful Meditation incorporates the lesson of living in the present moment and slowing our perception of life down considerably.
This reminds us to appreciate the sweetness of the present moment, although our past is important also, in meditation – the past is just a memory and the future is a fantasy, projected in the movie screen of the mind at that moment.
2. Knowing the Real You and Accepting Yourself
To accept yourself is just one of the lessons that Mindfulness Meditation is teaching, we forget how well we do in life and sometimes self-doubt and self-hatred invades us along the way. This is important in the way that these traits contribute to the overall improvement as well as knowing our true selves sometimes through difficult times. When we meditate, we try to reduce the negative energy brought by our bad decisions, and in the process, we begin to treat ourselves as a close friend.
We try to understand more, love more and most importantly – accept who we are much more with a renewed compassionate understanding. With this new understanding, we will produce more positive energy that will strengthen our optimistic point of view on life and bring about increased positive character traits.
3. To Interact With Others in a Compassionate Way
Upon realizing and accepting yourself and the true essence of your being, its time to open up your heart in terms of your relationships with your family and friends. Sometimes we find it cynical when we do things our own way, we try to bypass others just to accomplish desired goals, by that, it serves as a barricade towards the understanding and compassionate feelings of others.
By meditating, we open up the channels that link us to our close relatives and dearest companions. With this new information about ourselves, we can now accept them as to how they really are, wholeheartedly loving them, creating intimacy in our relationships, a deeper concern for them, and a deeper meaning of unconditional love.
4. Composing the Mind and loosening the Body
Based on scientific studies, our mind and our physical body are indivisible, thus, upon finding peace in our mind through relaxation and meditation, our body reacts much more positively. The way we think and compose our thoughts can produce a greater increase in negating health risks in the coming years.
5. Experiencing Happy thoughts and Joyous Moments
Who wouldn’t want to be happy and experience such a gift of joy in our lives? We tend to find happiness in material things and other objects that often will disappoint us after we receive them. A piece of advice to you – start meditating. Technology can now detect the increase of a certain individual experience towards happiness through meditation.
They say that during meditation, we can abruptly change our emotional state from depression to gladness with ease. Surveys show that the basic level of relative happiness will stay the same throughout our life, but can change dramatically when we are meditating regularly. So start learning how to meditate today and experience a completely different experience of happiness.
6. Getting into Details and the Flow of Positive Emotions
When we meditate, we decrease our focus on a large number of thoughts running constantly in our mind, converting it in a single object and converting those random thoughts into positive energy. This kind of focus provides us with the ultimate enjoyment and the definitive antidote to the fragmentation and alienation we all can experience in our post-modern life.
With Mindful Meditation, we learn to focus and discharge unnecessary things to think about, giving us to the ability to apprehend present situations and offer the best of what we have.
7. Being Balanced In a Fast-Paced Life
To keep pace with the fast growth and constant change in our life, Mindful Meditation offers an inner groundedness and balance. We can achieve such balance by embracing the dark and the light, the weak and the strong that exists in all of us. We can no longer be afraid when life sometimes pulls us back, with the knowledge we have within ourselves and the balance we learned through meditation, we can easily cope with the challenges that life gives us.
8. Increase in Performance at Work and Play
Practicing Mindful Meditation gives us the ability to think fast, accurate thoughts and understand a lot of what is given to us at work. Our creativity is increased as well as our self-actualization and many others that contribute to superior performance. With these new traits, we can perceive well, comprehend well, and perform well in all sorts of events and activities.
9. Increased Appreciation, Love and Gratitude
When we practice meditation on a regular basis, we look at things freshly and organized which leads us to the opening of our emotional state of being. Through meditation, we discharge judgments and aversions, we tend to appreciate others with the sincerity and compassion they deserve.
10. Getting Aligned with our True Calling
When we close our eyes and begin relaxing into the present moment, we can find our source of purpose in life. We can get in touch with our conscious awareness finding the answers to all of our questions. As we begin to enjoy our many and increasing Mindful Meditation Benefits.
We start to navigate our life to our true north course, using our new mindful thoughts we search for things that will begin to aid us in accomplishing the most sacred yearning goals that lead to true happiness and a real, loving contribution to our world and those around us.
Practicing Mindfulness Meditation
Mindfulness meditation is a form of meditation in which you learn to be mindful, both about the thoughts that occur in your head due to the outside forces that exert themselves upon the mind, as well as mindful of the actions that 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.
Mindfulness meditation is best practiced in a quiet area in which you can relax and focus. To begin practicing 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. 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 wander on to other thoughts, 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.
5 Minute Guided Mindfulness Meditation For Stress and Anxiety
Many people begin by practicing this form of meditation for simply 5-10 minutes a day in order to create a starting point.
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, this form of 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.
Techniques Of Mindfulness Meditation For Beginners
Understanding how mindfulness meditation for beginners and others will be a journey into the very spiritual fabric of your life.
Everyone has been or will be on the journey into the stark reality of living in the physical world. You are no doubt aware that in our daily lives we often face complexity, difficulty, pressure and other forms of stress, creating a wide array of anxiety. This has been a part of our routine each day as we wake up in the morning. We are so busy doing things that we forget how to find peace of mind to help us get relaxed and be calm as we indulge in the facets of our daily living.
Looking for peace of mind is very hard because our mind is bombarded with negative thoughts, restless disturbing worries, this becomes difficult to find the calmness we need that gives us freedom from stress that eventually leads to a state of happiness, contentment, and pleasure. I would like to take you to a journey on how to find the tranquility you’ve always wanted using a great and effective power called Mindfulness Meditation.
Mindfulness meditation for beginners is defined as a state of mind in which you focus on a certain object that enables you to practice your attention in a single thing – something like a word or a phrase, a geometrical figure, a candle flame, or simple actions such as an inhale and exhale of your breath.
We all experience a stressed environment; the source could most likely come from work, family issues or social interactions with individuals you meet. This technique of mindfulness meditation allows you to find different methods and practices to assist you in finding your inner peace within yourself.
There are many methods available to aid you in finding such harmony and serenity, but with Mindfulness Meditation, you will journey into the physical world with your cognitive perception. It’s a cognitive condition per se because it has been proven scientifically that the stress you encounter within the torments and agony of life has nothing to do with you but how your mind responds to these phenomenal events.
Have you heard of the Mountain of Meditation?
It’s a metaphor used in depicting the journey to tranquility, the summit serves as the goal towards peace and calmness. Are you ready to climb the mountain? Well, you need to consider the different factors in reaching the top – one of these is the path to the top and how you will manage it.
You will choose your own path up the mountain of meditation, right?
Climbing the mountain has many trails, paths that may gradually lead you to the forest and meadows, paths that may include a steeply uphill over dry, rocky terrain, others may have flowers and a vast garden, and other paths you may see farmlands or a desert landscape.
All these different terrains may help you realize certain things along your path and could hinder you from going up to the top and pursuing your journey’s goal. Embarking on this kind of journey moves you into your limitations as well as your choices, who knows, you may find your tranquility in the low peaks of the mountain and decide not to continue anymore, whatever your destination, you can have fun and reap the benefits of inner peace as you move along the voyage called mindfulness meditation.
The Mountain of Meditation has been climbed by many people over thousands of decades in all parts of the world. With this, great books have been published, each suggesting what to bring and how to hike up the great mountain. Most of the books will entice you with a description of a spiritual path engaging in a set of beliefs that have been passed on for generations and even thousands of years. Others will convey the feelings which are experienced as you go along your journey and even upon reaching the summit.
The following are techniques of mindfulness meditation developed over thousands of years (or metaphorically defined as the mountains path and terrain):
- Repeating 3 meaningful words or phrases.
- Mindful awareness of the present moment.
- Counting your breath as an inhale and exhale for one breath.
- Paying attention to the flow of sensations and thoughts in your body and mind.
- Cultivation of love, kindness, compassion, forgiveness, and other healing emotions.
- Concentration on geometric shapes or other visual objects.
- Visualizations of a peaceful place of healing energy or entity.
- Reading and reflecting upon inspirational or sacred writings.
- Gazing at a picture of a holy being or a saint.
- Chanting praises to the Divine or your inherent universal power.
If you are able to reach the summit of the meditation mountain, you can garner beautiful feelings of emotional bliss involving Love, Harmony, Wisdom, and Joy. Others call it the source of Divinity, giving a whole new meaning to Holiness. Some say it’s the ultimate truth, and some individuals define this as a spiritual tradition that is considered to be sacred and powerful enough that they hesitate to even give it a name.
Great entities having reached the summit make use of the words Enlightenment – from ignorance, Awakening – from a dream, Liberation – from bondage, Freedom – from limitation, and Union – with God.
You may say that its a very hard to climb the Mountain of Meditation but still know deep in your heart, you and you alone will try to ascend to the summit, and no matter how and what path you take, the truth is that you can reach the top with the same basic ageless instruction, although you will need to choose your destination and path.
To help you find the strength and courage to reach the summit, these are the following stop over’s or benefits en route to the summit of the Mountain of Meditation:
- Stronger focus and Concentration.
- Reduced tension, anxiety, and stress.
- Clear thinking and less emotional turmoil.
- Lower blood pressure and cholesterol.
- Support in concurring self-defeating behaviors.
- Greater creativity and enhanced performance in work and play.
- Increased self-understanding and self-acceptance.
- More peace, joy, love, and spontaneity.
- Greater intimacy with friends and family members.
- A deeper sense of meaning and purpose in your life.
- Glimpses of a spiritual dimension of being.
Looking at these great destinations, you may think that these Mindfulness Meditation Benefits are worth reaching for. You can also experience powerful contentment with life during your journey after you have learned and practiced this meditation with a reduction in stress, improved health and feel greater well – being in all things. Or, you may feel more inspired and you decide to move forward to higher heights as the great entities have told us about.
Imagine that there’s a spring of water flowing from the summit of the mountain and never runs dry, you may think of this as the water of purity from a Divine source. Those who get to the top of the mountain earn the right to indulge in the purity of the water and immerse themselves completely in the water.
Imagine that this bountiful spring rushes from the mountain downwards from the hills and into the forest below the summit, meaning, you don’t have to reach the summit to experience this kind of purity since you can taste your refreshed and powerful self everywhere and in everything, since pure being is the essence that keeps life going in all forms and at every level.
Until you begin the journey of mindfulness meditation as a beginner, then you may not know what this water tastes like. When you meditate using mindfulness meditation techniques, you may not be able to taste the water just yet, your very being feels closer to the water’s Divine energy, then suddenly you will recognize and start to understand the taste of the purity that already resides within.
Mindfulness Meditation Techniques
In breath-focused mindfulness meditation techniques, you are falling in love with the breath. You are learning unconditional love of self.
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.
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. 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 your mindfulness meditation 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.
Mindfulness exercises 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 techniques of mindfulness meditation exercises to help you get through the day and keep you from worrying about everything you have to do.