How to practice Mindfulness Meditation?
Cultivating mindfulness is the key to overcoming suffering and recognizing natural wisdom: both our own and others’. How do we go about it?
Mindfulness meditation is a sort of mental training practice. If you are one of those who feel anxious or are easily distracted, then mindful meditation can really help you and your thoughts into the present, focusing on emotions, thoughts, and sensations that you’re experiencing “in the now.” While it can be initially difficult to quiet your thoughts, with time and practice you can experience the benefits of mindfulness meditation.
There are several Mindfulness techniques available, however, mindfulness meditation is one of the simplest, requiring only 10 minutes to practice! To learn how to practice mindful meditation in Dubai, keep on reading.
What is Mindfulness?
Mindfulness is simple. It is the human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.
When you focus your attention on what you’re directly experiencing, whether it’s through your senses or your thoughts and emotions, you’re being mindful.
You don’t need to be sitting on a cushion in a quiet room to practice mindfulness. Mindfulness meditation is one technique, but everyday activities and tasks provide plenty of opportunities to practice. It becomes a way of life
The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes.
Mindful Meditation in 4 Steps
Step 1: Settle In
Find a quiet & peaceful place. Using a cushion or chair, sit up straight but allow your body to be relaxed; not stiff. Cross your legs and allow your head and shoulders to rest comfortably. Place your hands on top of your knees, palms facing upwards. Remember; meditation is not a punishment. If you are uncomfortable sitting cross-legged; then stretch your legs or even lie down if that is more comfortable. It is recommended to be in a sitting position only because it allows you to be more aware of your thoughts, emotions, and surroundings.
Step 2: Breathe
Breath is one of the most powerful tools to enhance self-awareness. Close your eyes, take a deep breath, and relax. Feel the fall and rise of your chest and the expansion and contraction of your belly. With each breath notice the coolness as it enters and the warmth as it exits. Don’t control the breath but follow its natural flow.
Step 3: Be Present
Inevitably, your attention will leave the breath and wander to other places. Don’t worry. There’s no need to block or eliminate thinking. The aim of mindfulness is not quieting the mind or attempting to achieve a state of eternal calm. The goal is simple: we’re aiming to pay attention to the present moment, without judgment. Our minds often get carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the present moment.
Step 4: Don’t Judge
Don’t judge yourself for whatever thoughts crop up, just practice recognizing when your mind has wandered off, and gently bring it back. When we notice judgments arise during our practice, we can make a mental note of them, and let them pass.
Step 5: Take 10 Minutes
Practice this daily for only 10 minutes to start with and observe the shift. If you can increase it to 20 minutes eventually; even better!
If you would like to start building a life of mindfulness, contact or visit us today to learn more about mediation classes in Dubai and we’ll be happy to assist you.