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This article was co-written by Cpleen Campbell, PhD. Cpleen Campbell is the executive director and founder of The Ignite Your Potential Center, Career and Life Coaching based in the San Francisco Bay Area and Los Angeles. Cpleen received her master’s and doctoral degrees in clinical psychology and has been a career counselor since 2008.
This article has been viewed 23,595 times.
Mindfulness meditation is a great way to increase focus, reduce stress, and stimulate creativity. [1] X Research Resources Learning how to meditate takes time and practice, but you can also learn it on your own. You can also incorporate mindfulness methods into your daily life, like when eating, or performing other daily tasks.
Steps
Select Environment
- If you’re doing a meditation practice, consider creating a dedicated space for meditation. You can place inspirational or calming objects on a special table, like flowers or beautiful landscape paintings. Add candles to soften the light.
- Wear comfortable clothes that won’t irritate or distract you.
- Try setting a timer so you don’t have to check the time during meditation. [2] X Research Source Just be sure to set the “end of meditation” timer to a soothing sound and not a shrill or whistle. Try to find an alarm clock that has a soothing chime or a soothing piano sound.
- While lying down is a pretty comfortable position, but make sure you don’t fall asleep! This is quite common at the beginning of meditation and then drifting into dreamland.
Start Meditation
- Remember that everything is fine if you feel a little strange about meditation. Just take a moment to identify the emotion you are having and then shift your focus to the physical posture. Try to make yourself as comfortable as possible. [3] X Research Sources
- Breath-watching is itself a meditation exercise. You can practice watching your breath during meditation.
- This insight can be helpful in realizing that you can change negative thoughts and that you can forget them.
- Don’t blame yourself when you pay attention to your train of thought. Practice letting go of mental experiences without judgment.
- As you focus on breathing, focus on neutrality as well. If thoughts come to you while you’re focusing on your breathing, make sure you’re maintaining a practice of not judging your thoughts, including how you’re meditating. Judging yourself will hinder your meditation. Understand that it is normal for people to be distracted or have thoughts from their daily lives.
- Remember that meditation is not a performance. [7] X Research Sources
Practicing Mindfulness Methods
- Take the apple and look at it, observe the shape, the structure, or maybe whatever is written on it.
- Feel the apple in your hand, or maybe away from your lips.
- Bring it closer to your face and smell it. Notice if your body reacts, like salivating or increasing your desire to taste it.
- Finally, take a bite of an apple, paying attention to how it tastes, how it feels, and whether it tastes good to chew.
- Practicing mindfulness with bare feet can enhance the experience and help you feel many sensations such as the texture and temperature of the ground.
- A similar method involving both centralized body bases is the first body scan; that is, scanning the body from the top to check for sensations and then moving on to another part of the body, or monitoring the flow of energy. [11] X Trusted Source Greater Good Magazine Go to Source
- Instead of ignoring what’s around you, harmonize them with each of your senses. Open your eyes and absorb everything around you, paying attention to every movement, color, or object near you. Pay attention to each scent in the air. Pay attention to sounds, be it the hum of electrical appliances, vehicles outside the window, or birdsong. [12] X Trusted Source Greater Good Magazine Go to Source
- Whenever you practice mindfulness, remember that the most important thing is in the present moment. Return to your breath and observe your thoughts and feelings without monitoring or judging them.
Advice
- Listen to soft music, nature sounds, or “white noise” to help you practice mindfulness meditation, especially when you’re getting started.
- Develop step by step; Don’t try to be too conscious, just see what you see and add what you know. Let them pass as they change. You can improve your cognitive output with practice.
- This practice can be combined with mindfulness of the body in all postures, for the best experience and opportunity to learn these frames of reference.
This article was co-written by Cpleen Campbell, PhD. Cpleen Campbell is the executive director and founder of The Ignite Your Potential Center, Career and Life Coaching based in the San Francisco Bay Area and Los Angeles. Cpleen received her master’s and doctoral degrees in clinical psychology and has been a career counselor since 2008.
This article has been viewed 23,595 times.
Mindfulness meditation is a great way to increase focus, reduce stress, and stimulate creativity. [1] X Research Resources Learning how to meditate takes time and practice, but you can also learn it on your own. You can also incorporate mindfulness methods into your daily life, like when eating, or performing other daily tasks.
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