An Introduction to Mindfulness Meditation
Welcome to this introduction to mindfulness meditation—what it is, why it’s been practiced around the world for centuries and, most importantly, why so many people continue to make meditation a part of their day to reduce stress and anxiety, build caring relationships, and simply create a place of quiet rest and reflection in between the demands of everyday life.
So, what is mindfulness meditation? The definition we like to use is gentle, it’s being aware of the moment.
Reflection is like a mirror. It brings back to you what is here, what you experience, without embellishment or goal, judgment or resistance. It’s a way to rest in a safe, compassionate place with an attitude of, “I’m here, no matter what,” a way to engage fully, intimately and graciously with your life as it is.
With some thought practice, you can find out for yourself how often you can:
- Thinking about the past or future, rather than what is happening within and around you right now.
- Listening to critical, negative or unkind inner dialogue, rather than looking at yourself with non-judgment and kindness.
- You do not know at all, but jump unconsciously from one thought and feeling to another.
Mindfulness meditation will take you step-by-step through how to notice these habits (we all have them!) and guide you to a more direct and curious connection with the rest of your life, as it is.
Reflection is like a mirror. It brings back to you what is here, what you experience, without embellishment or goal, judgment or resistance.
Benefits of Mindfulness Meditation
There has been a lot of interest in studying the benefits of meditation over the past few decades. We now know that people enjoy a wide range of measurable physical, mental and emotional changes from regular exercise.
- Some of the physical benefits are better sleep, reduced heart rate and less anxiety. Mindfulness meditation has been shown to activate your parasympathetic nervous system- your body’s relaxation and healing system.
- Mental benefits include the ability to quiet a busy mind, improve problem solving and focus, and enjoy great creativity.
- People who practice mindfulness meditation also have a better understanding of their emotions. They can ride the waves of changing emotions skillfully for themselves and respond to situations in ways that improve communication and understanding with others.
All of these positive changes work together and reinforce each other to give you an inner core of well-being and resilience that you can call upon in everyday situations.
People who practice mindfulness meditation also have a better understanding of their emotions. They can ride the waves of changing emotions skillfully for themselves and respond to situations in ways that improve communication and understanding with others.
Start with breathing awareness
Let’s look at a type of practice that has been around for a long time in meditation traditions: paying attention to the breath. There are hundreds of breathing practices, but they basically fall into two categories: breath awareness and breath manipulation.
In breathing awareness meditation, you observe your breath closely, as it is, without trying to change it in any way: is it shallow or deep, warm or cool, loud or quiet?
On the other hand, breathing manipulation uses different techniques to change your breathing pattern: to improve mental focus, increase energy or relieve anxiety. Many of these breathing techniques are easy to learn, but have a powerful and often immediate effect.
This article focuses on the practices and benefits of breath awareness: practicing precise and sustained attention to your breath.
So, why is paying attention to the breath such a basic practice?
Observing Breathing Activates Your Nervous System
The simple act of paying attention to your breath sends a clear message to your brain and nervous system: “You are safe. You can relax and heal!” Your brain has evolved to detect external threats, so focusing your attention within your spirit and body turns off your brain’s danger detection system and activates its healing system.
It is always with you
The basic skill of mindfulness meditation is to learn where your attention is going at any given moment and to be more interested in the present moment. Wherever you are, you are breathing. Therefore, you can use your breath as an anchor so far whenever you want to practice a little. You don’t need any apps or meditation apps.
The simple act of paying attention to your breath sends a strong message to your brain and nervous system: “You are safe and you can relax.”
Your Spirit and Your Mind Speak to Each Other
If you pay attention to your breath, you may begin to notice that the level of your breathing reflects the level of your mind. Slow, deep breathing often accompanies clear and calm thinking. Shallow, rapid breathing can alert you to a busy mind or even anxiety. Breath manipulation practices take advantage of this relationship, by showing you how to slow down your breath to help calm your mind, for example. In breath awareness practices, beginning to notice this intimate connection will give you a powerful glimpse of the mind-body connection.
Breathing Brings You to the Moment
Since mindfulness meditation is about awareness of what is happening now, the breath is a good vehicle here as well. Your thoughts and feelings may take you to the past or the future, to imagine what was or could be, but your spirit will always be in the present.
Breathing is Subtle
Many practitioners, beginners and seasoned practitioners alike, sometimes find it challenging to focus their attention within. Your breathing can lead the way. It can guide you from the attention-grabbing objects on your face, to the physical sensations and sounds of your breathing, to the most subtle and silent experiences and states within yourself.
Take a few minutes to follow these steps:
- Pay attention to your breath as continuously as possible.
- When your attention wanders, bring it right back to your spirit.
- Be sure to practice Steps 1 and 2 in a curious, non-judgmental way.
Your thoughts and feelings may take you to the past or the future, to imagine what was or could be, but your spirit will always be in the present.
1. Pay attention
- Close your eyes, and take a few full, relaxing breaths, letting your body relax more with each exhalation.
- When you are ready, begin to let your attention dwell on your breath. Do your best to notice and feel all four parts of your breath: inhale, pause, exhale, another pause.
- Remember that when your attention comes from your soul, it is okay. Start again, tracking your breath for as long as possible.
2. When your attention wanders, return to your breathing
- You can be sure that at some point your attention will wander to your breathing: to stiffness in your back, anger about an argument with your spouse or the idea of a new creative project.
- It is important to know from the beginning that these are all part of meditation, not your method. A meditation practice is just that: a safe place to practice paying attention and learning different ways to respond to what you experience every day.
3. Respond in a curious, nonjudgmental way
- This may be an easy step to explain, but the hardest for many of us to do! No matter what takes your attention, no matter how annoying or small, when you notice that you are not paying attention to your spirit, do your best to be curious and non-judgmental. To consider an environment free from criticism.
- Why is this so important? Just as a critical comment from a friend can upset you or make you feel a little closed off, your internal dialogue has the same effect. The inner space you create for yourself and learn to live in will have a huge impact on your well-being and empowerment.
Tips for Mindful Meditation
How to Stay
Choose any place to sit on the floor, a cushion or a chair, that feels comfortable to you and has a protective quality. You can sleep again, if that works best for you.
How Long to Stay
If you are new to mindfulness meditation, start with 10-15 minutes or so. Whatever time you choose, do your best to stick to it even if your mind starts telling you to do something more interesting! Also, you will improve faster if you meditate for short periods, often: rather than sitting for an hour once a week, sit for short periods several times a week.
Take Care of Daily Work
A good way to remember to practice mindfulness, and to feel how it can change the way you react to everyday situations, is to link it to a daily routine, such as sitting down to eat breakfast or getting ready for bed. You can make this exercise a mindful moment, to practice non-judgmental awareness.
Assess your situation
How does the practice of mindfulness meditation affect you? One way to answer that question is to do a quick check before and after sitting. Close your eyes before you start and rate your mood on a scale from 1 to 5: where 1 is poor/angry/depressed and 5 is really good/relaxed/happy. And do the same when you finish your meditation. Seeing positive changes will improve your practice and strengthen your motivation.
The conclusion
Mindfulness meditation is actually a practice of learning to trust life. Despite the ideas you may have about what is wrong or right at the time, or about yourself, or about others, you practice over and over again to let your life as it is, affect you.
When you sit with non-judgmental awareness in the present moment, you conduct yourself with great care and respect. You practice trusting your life and your experience more than your beliefs, worries or past challenges.
That is the beginning of an amazing and powerful journey of compassion and self-discovery. This website is here to provide you with many ways to start or continue your journey.
