Mindfulness
meditation is a practice that allows you to control your mind by focusing on
the subconscious and focuses on your thoughts. The person doing this meditation
focuses on the thoughts and situations he is in at the time. In this way, the
person becomes aware of the situation.
The person
who applies the mindfulness meditation technique starts the process by
accepting and realizing the current situation. The main purpose of this
meditation method, in which a person looks at himself from the outside, is to
reach his own essence.
There are
two dimensions that you need to understand in order to be successful in this
meditation technique. First of all, one starts by accepting the environment and
situations that one is in during meditation. In the second dimension, he tries
to gains awareness and understands it. Recognizing and accepting the situation
is the essence of mindfulness meditation.
Many people
who want to add a different meaning to their life with meditation want to know
about all the stages. If you are wondering how to do mindfulness meditation,
you can follow the steps below.
Breathing
with Mindfulness
To begin
mindfulness meditation, first sit up straight where you are. If the environment
is suitable, leave your head up and your shoulders open. Finally, you can start
the practice by setting a confident posture.
Start
exercising the way you normally breathe in daily life. While breathing, focus
on your physical sensations.
Your mind
may focus elsewhere during mindfulness meditation. At such moments, continue
the practice from where you left off with a small smile and breathing exercise.
It is
beneficial to breathe naturally while inhaling and exhaling. Therefore, do not
make an effort to change your breathing routine.
Observing
the Body with Mindfulness
Become
aware of your body as a whole during meditation and look at yourself with a
broader perception. Observe the reflection of each movement you make during the
practice on your body.
As time
passes, various changes will be seen in your body as you meditate. Remember to
gently refocus your body when your attention is diverted in mindfulness
meditation.
If you feel
discomfort in any part of your body while meditating, you can direct your
attention to that area. At the same time, imagine your breathing goes through that
area.
Listening
to Sounds with Mindfulness
Be
sensitive to sounds while meditating and feel how sounds affect your mind. In
the meantime, do not forget to focus on the loudness, treble and clarity of the
sounds.
During the
time you meditate, the sounds will change, so focus on noticing these changes.
Then focus on silence and listen to the silence there.
Keep your
attention on the sounds and wait for the sounds to come to you and be patient.
Expanding
Your Awareness with Mindfulness
In the
final stage of mindfulness meditation, focus on where your attention is more
predominant. Your focus may be on the sound, the body, or anything else around.
Your
attention may shift elsewhere during practice. At such moments, you can focus
on your breathing without disturbing the meditation.
Become
aware of your entire body and environment to expand your awareness. Begin
noticing all of your feelings, your body and everything in the process.
The final
stage of meditation can be a little difficult. In the meantime, don't forget to
stay focused, keep going as far as you can.