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Monday, September 26, 2011

Mindfulness Meditation

Mindfulness meditation is an integral part of the Buddhist philosophy, however it is so widespread in the Western world even by people who have no idea of Buddhism at all, that it is indeed categorized nowadays as a meditation type in its own right.In a nutshell, mindfulness meditation is a set of techniques that allow you to relax and de-stres by being fully in the present moment.

What Is The Difference Between Mindful Meditations Practice And Other Meditation Types?

When you meditate using other techniques, most of the times you try to empty your mind of incoming thoughts. While a truly empty mind is not really possible (well maybe yes if you have been a Zen monk for many, many years), keeping the chit-chatter out of the mind is quite possible during a meditation session.

Mindfulness meditation, however, will keep your mind on the present, on the now.

The main idea behind it is that you are fully aware of your intruding various sensory experiences without judgement.
You are not judging yourself or the thoughts, feelings, images, sounds or anything else entering your mind. You simply let them be and focus on them detached. You acknowledge them and calmly observe them. Over time, you will notice that less and less such intrusing thoughts will enter your brain.
Some people say that it's because they get bored that nobody pays any attention to them :-)

What Can You Focus On During Mindfulness Meditation?

Mindfulness meditation techniques and methods allow for focusing on a wide variety of different things, such as thoughts, sounds, sensations and feelings, images, taste, smell, breathing. Everything that we usually find a distraction in other meditation types, here is welcome.

  • Thoughts are in most cases quite an annoyance when you want to meditate, especially when people are new to mindfulness and meditation practices. Actually most people, when they have choose between what they wish they could 'get over' earliest so they can learn to meditate, say that thoughts are the ones.
    Mindfulness meditation overcomes this problem by simply acknowledging that can't be easily fought off. Instead of engaging your thoughts, you let them be. In most cases they get bored fast and leave on their own.
  • Sounds are another annoying distraction and some people overcome this problem by using ear plugs for a complete quiet environment during those 15-20 minutes of meditation sessions per day.
    Believe it or not, it is actually better to get used to sounds intruding your brains while meditating using the mindfulness techniques and programs in everyday life because they can indeed help. Take for example music. Many meditation types are using background music for effective meditation. So don't discard sounds when you start to meditate. Welcome them instead.
  • Feelings and sensations which are mostly physical in nature can keep any sane person from getting deep into meditation. For example your nose itching, a feeling of having to sneeze, a hair finding its way in your shirt tickling your skin, these are all things that we simply 'have' to take care of.
    If you can't stand the feeling, then yes, do take care of them, but without getting angry and bothered. Just take them as something natural, deal with them and then turn back your focus to the now.
    Also focusing on the various parts of the body can be a good thing in meditation and can actually help in mindfulness practices. Just try to sense how your various body parts feel to you. See if your fingers prickle, if the wind touches your skin, these can all be easily incorporated into the mindfulness meditation techniques.
  • Breathing is something that we do every day on automation. Without breathing there is no life. However it might be a bit difficult when you start out with meditation to focus on it.
    You might find yourself with a feeling that you can't breath regularly and you might even think that you are forgetting to breathe. Relax, as you can't stop breathing, it will happen, no matter what. With a bit of practice, focusing on your breathing can be quite liberating and a really enjoyable experience. I truly enjoy breathing meditation and I practice it any time I can.
Main Benefits Of Mindfulness Meditation Techniques

  • When you are exploring mindfulness and meditation, you will find that it is effectively used in minimizing the occurance of anxiety and panic attacks. Also patients wtih generalized anxiety disorders (GAD) have noticed that their attacks have been greatly reduced since they practice mindfulness every day.
  • It can also help with depression as the symptoms are usually decreased after regularly practicing it.
  • Troubles with insomnia and lack of sleep seem to help as well. The quality of sleep has been noticed in people who practice mindfulness meditation on a regular basis.
  • Phobias, eating disorders, and other physiological problems can be also minimized and sometimes completely eliminated using mindfulness.
    For example bulimia can be erased simply because mindfulness meditation instructions bring about a deeper sense of loving yourself. By accepting and loving who you are, you are less likely to try to change yourself to fit other people's criteria about yourself.
  • Stress can be also reduced because with mindfulness we embrace who we are, we embrace the current reality and the present, without trying to alter it, or worry about what 'might come'. Accepting what cannot be changed is a major part in letting go of the daily stress, anxiety and worries.

Do I Need To Meditate To Practice Mindfulness?

It is important to note that you don't really need to meditate to practice mindfulness. You can do it every day, while fully conscious and going about your daily business.

The way you do it is by simply being fully aware, in the present moment, regardless of what you are doing. If you are chopping onions, don't let your mind wander to money problems, or daydream about your next vacation.
Simply watch yourself chopping the onions and be with it. Look at the knife, at your fingers, at the onions getting cut in pieces. Watch this detached and slightly curious.
When you are driving your car, don't daydream about anything else, but really watch the road, the people, and see everything for what it really is. You will be surprised by a few interesting results over time :-)


  1. Thanks for share this good information here. Relax and keep the mindfulness on your in breath and out. Practice mindfulness meditation besides let your brain be calm also improve your information. I learn mindfulness meditation from the guru with above 30 years’ practical knowledge named Ajahn Wimoak. We've record his instructing in MP3 and share around my blog. Feel free check out my blog as well as download his MP3 teaching free of charge at:

  2. Your positive thoughts on mindfulness meditation gave me positive energy.