Mindfulness Meditation
The practice of mindfulness meditation gives us the opportunity to be more present with ourselves just as we are. Mindfulness is the basic 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 (Brantley, et al. 2019).
Want to try it?
Practice this 5-minute Mindfulness Meditation exercise that was shared during my certification studies.
Become comfortable:
Find a quiet place where you can sit in a chair. Sit straight, uncross your legs, place your feet flat on the floor. Place your hands in your lap and take two easy, deep breaths. Then breathe easily and naturally. Bring your shoulders down from your ears.
Step 1.
Focusing on the feet: Close your eyes for 10 seconds and focus your awareness on the sensation of the bottoms of your feet touching the insoles of your shoes. After you open your eyes, note what your mind was doing while your eyes were closed.
Step 2.
Focusing on the back: Close your eyes for 10 seconds and focus your awareness on the sensation of your back touching the chair. After a couple of seconds with your eyes closed, open your eyes, take an easy breath, and note what your mind was doing while your eyes were closed.
Step 3.
Focusing on the breath: Close your eyes for 10 seconds and notice your breathing. Don’t change your breathing rhythm or pattern, just notice the breath going in and out of your body.
Now you know three basic meditation postures: feet on the floor, back against the chair, and focus on the breath. With a bit of practice, you will discover the posture that is best for you.
Step 4. Focusing for 30 seconds, and then 90 seconds: Become comfortable (see above). Choose one of the three meditation postures. Close your eyes, and focus your awareness on your feet, back, or breathing for 30 seconds. While you’re meditating, if you notice your mind wandering, refocus your awareness on your feet, back, or breathing. When you think the 30 seconds has elapsed, open your eyes and take a breath.
(Edlin & Golanty 2019)
How do you feel? Mindful meditation reads to be simple, but once in practice it is not as easy. Do not feel discouraged if you find you were uneasy, your mind wandered, you laughed, or felt tired- these are all common reactions. Whenever you meditate, you can expect your mind to wander and to think. When you notice it does, acknowledge the emotion, then refocus your awareness on your feet, back, or breathing.
Try for 5 minutes every day consecutively for a week and share with us your feelings on mindfulness meditation.