How to practice Mindfulness Meditation?

Professor Mark Williams, former director of the Oxford Mindfulness Centre, says that “Mindfulness means knowing directly what is going on inside and outside ourselves, moment by moment.”

Mindfulness meditation is unique because it is not directed toward getting us to be different from how we already are. Instead, it helps us become aware of what is already true moment by moment. We can say that it teaches us how to be unconditionally present. It helps us be present with whatever is happening.

This type of meditation is good for people who don’t have a teacher to guide them, as it can be easily practiced alone. There are three basic aspects in this meditation technique: body, breath and thoughts. First, we relate with the body. This includes how we set up the environment.

Choose a quiet place, where you feel comfortable and nothing can distract your attention. Once you’ve picked your spot, you need to choose your seat. It’s fine to sit either on a cushion, on the floor or on a chair. The point is to be stable and comfortable. When you found the perfect place: sit down. Your back should be straight with the curve in the lower back that is naturally there. There’s no need to control yourself into an uncomfortable posture. Just simply cross your legs. Notice that you want your hips higher than your knees. If necessary, add more height to your seat by folding up a blanket or towel.

The last part of the practice is working with thoughts. As you sit practicing, you will notice that thoughts arise. Sometimes there are a great many thoughts, overlapping one over the next: memories, plans for the future, fantasies.. That’s not uncommon, especially if you’re new to meditation. Just notice what happens.

When you notice that you have gotten so caught up in thoughts that you have forgotten that you’re sitting in the room, just gently bring yourself back to the breath. You can mentally say “thinking” to yourself as a further reminder of what just happened. This labeling is not a judgment; it is a neutral observation: “Thinking has just occurred.“

If you are a beginner, try to sit for 10 to 15 minutes and gradually increase to 20 or 30 minutes. You should practice mindfulness meditation regularly. It can be helpful to pick a regular time during which you decide to be aware of the sensations created by the world around you. After the first few times, or when you feel it has become a bit easier, you can also try to do it while you are walking to your workplace or meanwhile having a bubble bath.

Mindfulness meditation practice can reduce stress, anxiety and depression. It will make your days more beautiful with waaay less suffering as it helps you to avoid being “trapped” in reliving past problems or “pre-living” future worries.