Our lives are very busy these days, aren't they? From the moment we wake up in the morning until we go to bed at night, we are constantly working. Phone notifications, office targets, household problems, children's work... In the midst of all this, does your mind feel a little free and peaceful? You probably feel like there are thousands of thoughts running around in your head all the time, and it's hard to keep your mind in one place. Today we are talking about a very simple, yet very powerful method that can help us at such times. That is Mindfulness Meditation .
Simply put, what is Mindfulness Meditation?
To understand this, let's first separate these two words.
1. Mindfulness: The simplest meaning of this is living in the present moment . That is, when you are doing something, you focus only on that thing, and be mindful of what is happening around you and what is happening in your body and mind. For example, imagine that you are drinking tea. Mindfulness means paying close attention to the smell of the tea, its warmth, the feeling when it touches your lips, and the taste when it goes down your throat. To live only in the "present moment" without thinking about what is happening at that time (worrying about the past, fearing about the future).
2. Meditation: Meditation is a practice of exploring the depths of our mind, that is, understanding how our mind works. In this, we pay attention to things like our breathing and the sensations we feel in our body.
Now, when these two come together, Mindfulness Meditation is a meditative practice that involves being mindful of what is happening in the present moment, without judging anything (without labeling it as good or bad).
This is like sitting in one place with your naughty monkey, standing aside and watching what he does without getting angry.
What benefits do we get from this?
Mindfulness meditation is not just about keeping your mind in one place . It has many benefits for our physical and mental health.
- Reduces Stress and Anxiety: When we are under stress, our body is always ready for a fight. When we practice this meditation method, our mind becomes calm, our body becomes relaxed, and it helps us get rid of unnecessary stress.
- Improves brain function: Research has found that this training increases the activity of certain parts of our brain, especially the parts that control pleasure, attention, and decision-making (the `Cerebral Cortex`). This means that your memory and attention span improve.
- Helps manage depression symptoms: Depression is a condition in which the mind is constantly filled with negative thoughts. This meditation can help you train your mind to manage negative thoughts by looking at them from an outside perspective, rather than getting caught up in them. However, it is not a substitute for medication for depression. It can be used as a supplement to your medical treatment.
- Controls binge eating: Some people eat mindlessly when they are stressed or sad. When you practice mindfulness, you can understand whether you are eating because you are hungry or because of a problem in your mind. Therefore, it is a great help to control this bad eating habit.
- Helps to cope with chronic pain: This method helps those who live with long-term pain, such as back pain and joint pain, to live with and manage the pain without worrying about it.
Important: While Mindfulness Meditation is very helpful, it is not a substitute for any medical or mental health treatment. If you are being treated for a medical condition, it is important to talk to your doctor and get their advice before starting anything like this.
How do we practice this Mindfulness?
You don't need expensive equipment or a special religious background to start this. All you need is a commitment to doing this. If you find it difficult to do it alone, you can start with the help or guidance of someone who knows about this.
There are several main ways to practice mindfulness.
| Meditation method | The way to do it is simple. |
|---|---|
| Mindful Breathing | Paying attention to your breathing. Without changing the pace of your breathing, just watch the air coming in through your nose, the chest rising and falling, and the breath coming out. |
| Body Scanning | Focusing your attention on each part of your body, from the hair on your head to the tips of your toes, and then from bottom to top, and being mindful of the sensations (heat, heaviness, numbness) in those areas. |
| Mindful Eating | Eating while watching TV or using your phone is about paying attention to the smell, color, taste, and sound of the food. |
| Mindful Movement | When walking or doing yoga, be mindful of the way your body moves, the way your feet hit the ground, and your surroundings. |
| Loving-Kindness Meditation | First, focus on yourself with love and kindness. Then, spread that kindness and compassion to your family, friends, and ultimately everyone. |
A few simple steps for a beginner
If you are new to this, you can follow these simple steps:
1. Find a quiet place: Choose a quiet place in your home where you can be quiet for a while without being disturbed. Sit comfortably in a chair or on the floor.
2. Close your eyes: Close your eyes, take a deep breath, and exhale slowly. Relax your body .
3. Focus on your breath: Focus only on how your chest rises and your stomach expands as you inhale, and how your chest falls and your stomach contracts as you exhale. Don't try to control your breath, just let it go in its natural rhythm.
4. When your mind wanders: It's normal for thoughts to come to mind while meditating. When a thought comes to mind, notice it and say, "Oh... I just had this thought," and then slowly bring your attention back to your breath. Don't get angry or blame yourself for the thoughts.
Start by doing this for a short period of time, like 5 minutes a day . As you get used to it, you can increase the time to 10, 15, or 20 minutes a day. The most important thing is to make it a habit to do this at the same time every day.
Take-Home Message
- Mindfulness Meditation is a meditation practice that focuses on living mindfully in the present moment.
- This can reduce stress, anxiety, improve focus, and increase overall mental well-being.
- You don't need any special equipment to get started, just a quiet place and dedication are enough.
- This is not a substitute for medical treatment for any condition. Please consult your doctor before starting anything.
- By dedicating even a little time to this every day, you will feel a great sense of peace and freedom in your heart over time.
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