Mindfulness Meditation Techniques

Mindfulness is a type of meditation that essentially involves focusing on your mind on the present. To be mindful is to be aware of your thoughts and actions in the present, without judging yourself.

Research suggests that mindfulness meditation may improve mood, decrease stress, and boost immune function.

In mindfulness, or shamatha, meditation, we are trying to achieve a mind that is stable and calm. Calmness or harmony is a natural aspect of the mind. Through mindfulness practice we are just developing and strengthening it, and eventually we are able to remain peacefully in our mind without struggling. Our mind naturally feels content.

When we are in a mindful state, there is still intelligence. It’s not as if we blank out. Sometimes people think that a person who is in deep meditation doesn’t know what’s going on—that it’s like being asleep.



Techniques and Mindful Meditation exercises

1. Creating a Favorable Environment

It is easier to practice meditation when we create right environment . Find a quiet and comfortable place The place you mediatte  Should  have  a feeling of upliftedness and sacredness. The  place should be peaceful  and creates peaceful emotion in you.

2. Time and frequency

Meditate regularly ideal to meditate for ten minutes in the morning and ten minutes in the evening,



3. Posture

The Buddhist approach is that the mind and body are connected. The energy flows better when the body is erect,  .When it’s bent, the flow is changed and that directly affects your thought process. our posture actually affects the mind.

If one  use a chair for meditation should sit upright with their feet touching the ground. Those using a meditation cushion such as a zafu or gomden should find a comfortable position with legs crossed and hands resting palm-down on your thighs. The hips are neither rotated forward too much, which creates tension, nor tilted back so you start slouching. You should have a feeling of stability and strength.

When we sit down is to keep an upright, erect posture. You are in a solid situation: your shoulders are level, your hips are level, your spine is stacked up.  In this posture you will  remain relaxed and awake. you

4. Eyes

You close your eyes so that reduce sensory input as much as you can…



5. Breath

When we do shamatha practice, we become more and more familiar with our mind, and in particular we learn to recognize the movement of the mind, which we experience as thoughts. We do this by using an object of meditation . As soon as we go off and start thinking about something, awareness of the object of meditation will bring us back. Focusing on breath as the object of meditation is particularly helpful because it relaxes us.

As you start the practice, you have a sense of your body and a sense of where you are, and then you begin to notice the breathing. The whole feeling of the breath is very important. The breath should not be forced, obviously; you are breathing naturally.

Become aware of your breathing, focusing on the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall, the air enter your nostrils and leave your mouth. Pay attention to the way each breath changes and is different. With each breath you become relaxed.



6. Thoughts

Watch every thought come and go, whether it be a worry, fear, anxiety or hope. When thoughts come up in your mind, don’t ignore or suppress them but simply note them, remain calm and use your breathing as an anchor.

You will  notice that you have been lost in thought, we mentally label it “thinking”—gently and without judgment—and we come back to the breath. When we have a thought—no matter how wild or bizarre it may be—we just let it go and come back to the breath, come back to the situation here.



7. Close

As the time comes to a close, sit for a minute or two, becoming aware of where you are. Get up gradually.

Each meditation session is a journey of discovery to understand the basic truth of who we are–.

In Mindful Meditation we are working with the mind that experiences life directly, just by sitting and doing nothing, we are doing a tremendous amount.