How to Use Meditation to Develop Mindfulness

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How to Use Meditation to Develop Mindfulness

The practice of using both mental and physical approaches to attend to the mind is called meditation. The history of this wellness icon goes all the way back to 5,000 BCE. Numerous benefits of meditation have been observed, including the prevention of stress, anxiety, and sadness, support for individuals battling addiction, enhancement of mood and quality of life, and much more.

Similar to the variety of yoga styles, there are other meditation traditions as well, such as transcendental, Zazen, Kundalini, Vedic, and, of course, mindfulness.

Three Methods for Mindfulness and Appreciation Meditation
Everybody could use a little more appreciation. Here are several go-to techniques for nurturing gratitude wherever you are, from Melissa Wood Health inventor and meditation instructor Neeti Narula to Snowden and Limbach.

Method 1: Meditation on Honoring Our Efforts

Method 1: Meditation on Honoring Our Efforts
Method 1: Meditation on Honoring Our Efforts

Still not quite ready to close your eyes? You can practice cultivating thankfulness by using Snowden’s question as a journaling exercise or meditation. “This moment to recognize your work honors all the ways you manifest yourself in the world, serving as a reminder of your fortitude, kindness, diligence, and concern,” adds Snowden. “This is an empowering technique since it allows us to affirm ourselves without waiting for validation from others.”

The task. “To begin, consider all of your daily accomplishments, whether large and small. These involve both internal and exterior efforts, such as exercising patience or controlling your emotions when things are difficult, such as brushing your teeth, preparing breakfast, and getting yourself and your loved ones where they need to go, the expert adds. Put your palm on your heart and whisper or think “thank you” to yourself as you recount your accomplishments.

You might eventually offer this practice to someone else who needs it. Give them credit for their hard work and say “thank you.” Say, “Thank you for walking the dog when I had a busy workday,” or “Thank you for making such delicious meals.”

Method 2: Using Your Five Senses to Practice Appreciation and Mindfulness

Method 2: Using Your Five Senses to Practice Appreciation and Mindfulness
Method 2: Using Your Five Senses to Practice Appreciation and Mindfulness

Your five senses are constantly active, but if you pay close attention to them, that in itself is a mindfulness practice, according to Limbach.

The task: Shut your eyes and focus on your breathing. What noises are you aware of? What degree of proximity do they have? How does the clothes feel against your skin? Do you detect any scents? What is it, if any?

Limbach adds, “Now open your eyes and take a moment to receive the colors and shapes of the room.” What makes this specific moment especially lovely, lovely, or cozy? Give this area a little bit of your focus. Really, it can be as easy as that.

Method 3: Centered Mindfulness

Method 3: Centered Mindfulness
Method 3: Centered Mindfulness

Let’s imagine you’re in the elevator at work or in the waiting area of your doctor’s office and you only have a second. Allow these times to have significance rather than dismissing them as “boresome.” “Meditation and mindfulness help us see the beauty in even the seemingly ordinary aspects of our lives,” adds Narula. “Every day feels special and fulfilling when we approach life with greater appreciation for even the “boring” things.”

The task: Hold on. Place both of your feet on the floor. Take note: Do you have carpet under your feet? Hardwood? Tile? Grit? To what extent is the floor firm? Focus on your breath at this point. What is the sensation of being in this exact moment?

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