4 Simple Ways to Try Mindfulness Meditation
By Sandy Schroeder
Mindfulness meditation is an in-the-moment awareness of thoughts, feelings, and surroundings that are accepted without judgment. There is no good or bad, right or wrong. There are no thoughts of the past or worries for the future.
Mindfulness has become a staple of the military, hospitals, schools and countless other groups, helping thousands of individuals shed stress, and think and act more effectively.
I use this approach in the afternoon, sitting quietly on the patio watching the breeze flow through the leaves and letting my stream of thoughts flow by without judging them. Later, I find it is easier to think more clearly and work more effectively.
If the idea appeals to you, Harvard Health offers some simple ways to try mindfulness at home.
A 20-minute meditation - From Harvard professor Dr. Ronald Siegel at mindfulness-solution.com: Sit on the floor or on a chair. Watch your breath as air flows through the nose and mouth, or the belly rises and falls. Then notice individual sounds, sensations, and ideas. Accept each one as it emerges without judging. If your mind races ahead, start again.
Informal mindfulness – Choose a task or action such as eating, walking, or playing with a child. Breathe in. Fill your lungs, expand your abdomen, and breathe out slowly through your mouth to relax your body. Then savor the sight, touch or sound of the task or moment you have chosen. If your mind wanders, gently bring your attention back to the moment.
Take a break after lunch - Take 10 to 15 minutes to pause. Find a quiet spot to sit, close your eyes and picture where stress lives in your body. Mentally send your breath to that area and imagine it loosening as you inhale and exhale. Chose another spot and repeat the process.
Do a body scan – Sit or lie down. Close your eyes and slowly breathe as you focus first on your feet. See if there is any pain or stress there. Then move the focus on to the knees, thighs, hips, lower back, chest, abdomen, back, upper back, shoulders, neck, and finally to the head, scanning each one for pain or stress.
As you try out these approaches to mindfulness meditation, see what works for you. Try them more than once and use some form of mindfulness meditation three or four times a week. Gradually you may find one form of mindfulness meditation fitting you and your lifestyle.
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