Mindfulness meditation: How to be in the present ?
In our lives filled with noise, distraction, stress and anxiety it’s sometimes hard for us to be in the present. Most of the time we tend to think about the future or past mistakes: “What will I do after graduating ?” “What if I fail ?” “How can I reach my goals?” “Why did/didn’t I do that ?” “I should have accepted this job offer”.
If these kinds of questions resonate with you, you found the right post. I will share with you the benefits of mindfulness meditation and some tips to start implementing it into your daily life.
What is mindfulness meditation ?
Mindfulness meditation is a practice used by many people all around the world no matter their religions or beliefs.
The purpose of mindfulness meditation is to slow down, listen to your body and mind. In other words, to be fully engaged in what you are doing right now.
There are many different ways to practice mindfulness meditation, most of them involve breathing exercises, body scan or acknowledging your emotions and thoughts.
How do I start mindfulness meditation ?
It’s pretty easy, you can practice on your own and you don’t need anything in particular to start, just a few minutes of your day. But if you feel the need to, you can still find a teacher or an app to guide you.
Here are some steps to get you started on your own:
1. Set a timer and create a routine
While meditating we can often lose focus and track of time. Start with 5 minutes a day and increase it as you become more comfortable with meditation. Consistency is key. Try to meditate for 5 minutes everyday after waking up or before bed for example.
2. Sit comfortably
Find a calm and quiet space without distraction and sit on a chair or on the floor. Keep your head and back straight (not stiff)
3. Focus on your breath
With your eyes closed count from 10 to 0 slowly while paying attention to your breath.
10..deep breath in, exhale…9 deep breath in, exhale…8 deep breath in, exhale… do this until your alarm rings.
4. Notice your thoughts
From time to time your mind will wander and that’s totally normal. When you are losing focus, notice your thoughts, acknowledge them and go back to paying attention to your breath. Remember the goal is to slow down and be in the present and your thoughts are a part of it.
5. Take your time
Once your alarm rings, slowly open your eyes and take some time to look and listen at your environment. Stretch. Go on with your day with a more relaxed mind and body.
Note: Keep a journal next to you when you are meditating so when you are done you can write down how you feel, your thoughts. It’s a great way to keep a record of your progress
Benefits of mindfulness meditation
Stress and anxiety reduction
Studies have shown that practicing mindfulness meditation daily can be beneficial against stress, anxiety, depression and pain.
Physical health benefits
Many studies show that mindfulness meditation has positive effects on blood pressure, sleep and immune system.
Improved focus
Mindfulness meditation can improve your ability to focus and suppress distracting information which can enhance your performances.
Increase emotional regulation
Implementing mindfulness meditation into your daily life helps you manage your emotions better.
There are many ways to practice mindfulness and add it to your life, meditation mindfulness is just one of them. Be patient and kind with yourself, mindfulness meditation is one of the greatest free tools we have to get our inner peace back.
