Every person’s daily life is characterized by an increasing number of distractions. These manage to attract all our attention, thus preventing us from concentrating on the most important moment of the day: the present .
Between technology, which has now become an integral part of our reality, to personal matters such as family, work and everything else that derives from it. Many focus most of their energies on the past or the future, that is, on moments over which no one has control.
This habit certainly does not improve the quality of life, quite the contrary. It would be better to keep one’s mind focused on the present, the only moment that a person can modify to his liking and fully enjoy.
To succeed in this, there is a solution: meditation in mindfulness .
What is mindfulness meditation
The word mindfulness is in the English language and means awareness .
As a more specific description we can use that of Jon Kabat-Zinn who defined it
a way of paying attention intentionally, in the present moment and in a non-judgmental way.
Through this mindful meditation you will be able to analyze yourself in depth, being able to overshadow negative feelings, and look at things for what they really are.
In this way you will be able to focus on those actions that allow you to resolve the dissatisfaction.
This simple meditation technique, which can now be considered a real way of life, comes from the Buddhist and Zen tradition .
It can be compared to a camera with a very wide frame that captures the entire horizon, focusing only on the moment when the action is taking place .
How to start meditating
If this is your first time hearing about meditation and you don’t have a clue how to get started, don’t worry.
There is a very easy way to get started.
One of the suggested ways to start practicing meditation mindfulness is to sit cross-legged on a cushion or chair, close your eyes and keep your back straight.
Place your upper arms parallel to your upper body and place your palms on your legs or place your hands in a mudra .
Next you need to focus your attention on your breath , especially as you draw in and out of your nose.
This is the best example of the concept of being focused on the present: you will be able to stay focused on your breathing, without allowing your mind to wander uncontrollably and thus distract you from your goal.
When you meditate, you give your brain an important signal, that is, you let it know that the only moment over which it has power and can change things is the here and now.
Not the past nor the future and not even today.
How to practice mindfulness meditation
After this necessary premise, we can finally start with real mindfulness meditation exercises!
This type of meditation can be practiced through very easy activities during daily life and in this lies all the difficulty of this technique: its simplicity.
You will also notice how you are no longer used to doing activities that are extremely easy.
Here is a very short list of actions that will help you to fully enter the world of mindful meditation :
- Breathe. Just focus on your breathing, count your breaths and clear your mind of unnecessary thoughts.
- Observe. Gaze at a natural object that is nearby – a tree, plant, or your pet. Keep your eyes on it for two or three minutes, study it and analyze it as if it were your first time seeing it. This action will allow you to also enjoy the beauty of the little things, which with the frenzy of the day you certainly often let slip.
- Enjoy the moment. Whatever situation you are experiencing, the queue at the post office, waiting for a public transport or a simple chat with a person, try not to wander too much to think about the after or the consequences of what you are experiencing. Keep your attention on that moment.
- Turn off the music. Listening to your favorite band’s hit while doing a boring activity will surely allow you to get through that time frame faster. But being an instrument that makes you feel pleasure, music increases the likelihood of distracting you. It is much easier to let your thoughts travel while listening to a good song than when there is only silence in the background.
The benefits of mindfulness meditation
Several scientific studies have endorsed the fact that mindfulness meditation brings various benefits to certain brain structures.
But what are these benefits? Let’s see them together!
- It reduces fear, anxiety and discomfort
- Relieves physical pain and chronic pain
- It reduces stress
- Calm the mind
- Improve your memory
- Increase your focus
- Fights the onset of neurodegenerative diseases
- Enhance creativity
We often live in a continuous state of dissatisfaction and the main cause is the fact that we put our energies on events that we cannot change.
How can it be the memories of a bad past experience, or the great concern for what the future holds for us.
The meditation mindfulness allows us to achieve a full awareness of the reality that surrounds us, thus facilitating the exercise of concentration on those actions that are important and omitting those which are futile.
But you will have to have a certain amount of patience because like everything in life, the results are not achieved immediately, but only after some time. In fact, to get the benefits of mindfulness meditation, you will always have to practice consistently.
Find a room away from distractions.
Sit down, focus on your breathing and start improving your quality of life.
The solution is only here and now.