Meditation with a Mindful Attitude: How to Practice It
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The practice of attentive meditation may be challenging at first, but it quickly becomes second nature.
Let’s go over each step one at a time.
The Most Important Things
Put on clothes that are comfortable.
You don’t want to be distracted from what you’re doing by a pair of trousers or a skirt that is too tight.
Find a seat that you can relax in.
In an ideal world, it will be in a calm setting that is free of clutter and noise.
You may choose to meditate either indoors or outside.
Begin your practice of meditation with brief sessions that last for around ten minutes.
This will make it simple for you to form the habit of meditating and gradually increase the amount of time you spend doing so, up to a half-hour or even a whole hour.
The morning and evening are the optimum times to meditate, although the practice is beneficial whenever it is done.
You may also break up your meditation sessions, doing half of them when you first get up and the other half just before you go to sleep each day.
How to Begin: An Introduction to Mindful Meditation
Relax in either the classic lotus posture or just take a seat in a cozy chair with your feet propped up on the ground.
Maintain a straight posture without being too rigid.
Relax your neck and look down while letting your head hang freely.
It is OK for your hands to be resting on top of your thighs in a relaxed position.
You have the option of keeping your eyes open, but the vast majority of individuals choose to close them instead.
Do whatever turns out to be most effective for you.
The objective is to reach a state in which one is totally at ease and unconcerned with whether or not one is performing the action correctly.
You will be happier with the results if you just get it done.
Start paying attention to the way you are breathing.
When you inhale deeply from your nose down to your stomach, then exhale, you should focus all of your attention on the sensation that the air gives you.
Take note of the feelings that occur in your body as the air travels down your body and is eventually exhaled by your nose.
Be aware of the rise and fall in the chest that occurs with each inhalation and exhalation.
It’s okay if your focus wanders now and again.
This is very typical behavior.
It is essential that you do not make any attempts to suppress those intrusive ideas.
Simply allow them to pass through your mind without attaching any judgment to them, and then bring your attention back to the act of breathing.
Don’t be concerned even if you notice that your mind wanders a lot more than usual.
Simply take in everything that is going on around you.
Don’t judge or criticize yourself.
Simply pay attention to what your thoughts are doing.
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After you have finished meditating, take a little time to sit in silence before opening your eyes.
Take a moment to reflect on what you are experiencing right now.
Again, it’s critical to refrain from passing judgment on oneself.
Proceed with your day whenever you are ready to do so.
The simple act of concentrating on your breath might help you become more in tune with your feelings and ideas.
When you meditate regularly, you will notice an increase in your level of awareness.
In addition, as we will go into more detail in the next chapter, the purpose of meditation is to raise your level of awareness.
You Can Better Handle Stressful Situations by Practicing Meditation
The practice of mindful meditation on a daily basis can assist you in coping with stress, but even on average days, it may be difficult to maintain attention and mindfulness.
Your presence is required at the office of your supervisor immediately.
The whole week, your partner has been quite combative.
Your kid, who just got their driver’s license the day before yesterday, has vanished along with five of their closest friends while driving your automobile.
Life is hectic, but that’s just the way it is.
You may find that practicing mindfulness is helpful in overcoming these challenges.
Take a moment to calm yourself and inhale deeply before confronting the manager, having an argument with your partner, or removing an heir from the will.
Literally.
Even if you have to do it at your desk, find a peaceful spot and spend two minutes slowly breathing in and out.
Nevertheless, you may carry out this practice in almost any setting, such as when riding an elevator or waiting for a traffic signal to change.
The simple act of breathing has an amazing amount of power.
Taking even just a few minutes to focus on anything other than what has to be done can help you feel more at ease.
These few seconds of conscious breathing may serve as your very own personal mental health spa.
You will also discover that going for a stroll while practicing mindfulness will significantly improve your mood.
All it takes is 10 or 15 minutes.
You may carry out this activity outside or in the corridor of your office building.
Meditation While Walking
Your mind may become more centered through the practice of walking meditation.
It is an opportunity to conquer the mental tidal wave that, if left unchecked, will inevitably wreck your day.
You may do it while going to the shop, walking to work, or strolling through a park.
It doesn’t matter.
When crossing the roadway, use extreme caution.
When we walk in a natural manner, it is something that happens instinctively and without our conscious awareness.
Simply put, we go from point A to point B throughout our journey.
Not so with a meditation that involves walking.
Keep your hands where they seem most natural to you during the walking meditation process, whether that be at your sides or in front of you.
While you are walking, you may find it helpful to count out loud 10 steps at a time in your head.
In this exercise, rather than concentrating on the rising and falling of your breath, you will concentrate on the rising and falling of your feet with each stride.
Be conscious of how your body adjusts its weight as you walk and pay attention to the changes.
Even during a session of seated meditation, intrusive thoughts are inevitable.
As you travel, you will become aware of the sights and noises around you.
That’s not a problem.
Be conscious of the distracting ideas that are entering your mind and bring your focus back to the ground under your feet.
Another way to practice walking meditation is to direct your attention away from your body and onto the world around you.
As you stroll, bring your attention to the noises and odors that are in the area.
Take note of the forms and colors.
Don’t pass judgment or react; instead, focus on being alert.
If your mind starts to wander, force it to come back to the task at hand.
Whether you practice mindfulness via a daily half-hour meditation session at home or a mindful walking meditation on your way to the shop, incorporating mindfulness into your day should eventually become second nature to you and an integral part of your lifestyle.
You deserve it.
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