What is Mindfulness Meditation?

Mindfulness is the practice of purposely focusing your attention on the present moment and accepting it without judgement. Therefore, in this form of meditation, it is imperative that while connecting the mind and the body, you must remain present and aware.

Easier said than done, right? Although Mindfulness Meditation can be difficult, following these basic steps will you get started on working towards a clearer mind.

1. Set aside time and be comfortable

To get started, pick a time that suits your schedule. This could be first thing in the morning or even the last thing you do before you go to bed. To establish some sort of consistency, try to make sure that it’s the same time everyday. Do keep in mind that meditation should ideally be done on an empty stomach with perhaps a warm drink such as lemongrass herbal tea with honey or even a fruit tea. Stay away from stimulating drinks such as tea or coffee before you settle down for your session.

2. Pay attention

The aim of Mindfulness Meditation is to be aware, be present and observe the moment without judgement. As it is important to ensure you don’t fall asleep while meditating, pay attention to your surroundings, the sounds around you, then start observing your breath, your thoughts and your body.

3. Start observing your breath

Using the breath to meditate is one of the principal techniques used by meditators who practice vipassana. Your breath is used as a point of focus and as an anchor to bring your mind back. Focusing on abdominal breathing initially and counting backwards with each inhalation is also a good way to stay grounded and focused. Pay attention to how you are breathing, how deep or shallow your breaths are, how your lungs expand and contract as you inhale and exhale and so on. Be mindful – pay attention to your breathing and body without judgement and without trying to change anything. Then just follow your breath.

4. Let your mind wander

Focusing on one thing isn’t that easy. We are leading lives where our to-do lists are getting longer and longer! So it is only natural that your mind will wander but don’t get frustrated. Let it wander and don’t judge the thoughts that come in. By being mindful, you will know when your mind has wandered and all you have to do is gently bring your attention back to your breathing and regain your focus.

5. Practice!

Practice does make perfect! Don’t worry if you’re doing it right or if your mind is too busy or you can’t stick with the practice. Try making meditation a part of your daily routine, don’t judge your mind when it wanders off and reduce the length of your practice if you start to feel uncomfortable or stressed.

The mind is like a mighty unharnessed river. When properly harnessed, with dams, it provides nourishment, electricity and a rich source of livelihood for the inhabitants. So does the mind give vitality, peace and nurturance to the entire being through meditation. It is therefore vital to harness the mind and spirit through the practice of meditation.

Meditation is an ancient art for which years of study have been done to master and understand and a wealth of material has been gained. Today, we have just scratched the surface of this information.

Are you interested to know what is the right posture, breath and rhythm for meditation? What to do when distracting thoughts arise in your mind while you are trying to practice meditation? And more importantly, what is the science behind the effects and benefits of meditation? Stay tuned for this and much more in our upcoming articles in the Mindfulness and Meditation series.

Meditation isn’t as easy as it looks. Start small, stay committed, be patient and keep practicing. You will get better and better each day.

Curious to know more? Contact us today to find out more about our Mindfulness Meditation Program and how it can you.

About the Author: With over 20 years of experience in Clinical Psychotherapy working with a broad cross-section of international clients in Singapore and India ranging from celebrities, teachers, homemakers, teenagers, couples, CEOs and executives, Nivedita Ramanujam offers holistic medical psychotherapy embracing mainstream psychotherapy with philosophy and mindfulness meditation.