To mindfully meditate is to be in the present moment. You’re not thinking about your past or worrying about your future, but you are living in the present moment. During meditation, thoughts will pass and this is okay. The key to this is to only acknowledge these thoughts, but do not label them good or bad. Try not to label them as anything as you are trying to focus on the here and now.
To practice mindfulness meditation, you need to find a quiet and comfortable place where you will not become distracted. While you are sitting there notice how your upper body feels. How does your lower body feel? Notice the tension spots without labeling them good or bad, just notice them. What is your breathing like? Is it shallow and fast, or heavy and slow? These are all the physical signs to acknowledge, but not label, while you’re meditating. Once you have noticed how your body is responding go ahead and drop your gaze. Focus on something that is right in front of you, or you can close your eyes if you would like. The main goal is just to be in this moment. If thoughts come to you while you are mindfully meditating acknowledge them and push them to the side. Go back to focusing on the present. Once you are done with the meditation take a few moments to notice everything around you, including yourself. What do you notice about your environment that you didn’t notice before? How does your body feel? What thoughts are on your mind now?
Practicing mindfulness meditation has so many benefits that everyone should try it. It can improve memory, increase focus, and reduce stress, just to name a few. You can practice this anywhere that you feel comfortable and you can even practice living mindfully in everyday life. Meditation has helped me reduce stress in my life and live a simpler productive life. It also helps with chronic illnesses because it has many physical benefits that come with practicing it as well such as reducing blood pressure, improving circulation, slowing down your heart rate, and putting the body in a homeostasis state.
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Ashley Jerzak
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