Our stress comes from worrying about the future or wishing you could change the past. This meditation technique is all about helping you to stay present in this moment. Children have this one down pat. Watch two children on a playground sometime. Johhny pulls Sarah's hair. Sarah cries or maybe punches Johnny. A teacher comes in and breaks the two up and makes them apologize. Two minutes later they are playing again. All over, right? Sarah will not go home tonight and worry about why Johnny doesn't like her. Johnny won't go home and complain that Sarah got him into trouble. No- they are over it. That's because children know how to live in the moment.
Mindfulness is the quality of being fully engaged in the present moment, without analyzing or otherwise “over-thinking” the experience. Rather than worrying about the future or dwelling on the past, mindfulness meditation switches the focus to what’s happening right now. Mindfulness meditation is also known as insight because the intention is to gain insight as to the true nature of reality. While concentration involves the practitioner focusing their attention on a single object, in mindfulness meditation practice, every aspect of experience is welcomed and appreciated.Our intention is not to be focused, but rather to be mindful, that is, to be fully aware and awake of what is going on in the present moment
For stress relief, try the following mindfulness meditation techniques:
- Body scan – Body scanning cultivates mindfulness by focusing your attention on various parts of your body. Begin with your feet and just bring your awareness to this part of your body. Notice if one foot feels different than the other foot. Are your feet warm or cold. No need to judge just simply notice. Slowly move up your body just noticing each part. Notice the physical sensations as well as any emotional sensations you might feel. Again-no judgement. Just notice. Simply focus on the way each part of your body feels without labeling the sensations as either “good” or “bad”.
- Walking meditation - I personally walking meditation. It is really great when my mind is very active. When I am worrying about something and just cannot sit in meditation I go for a walk. You don’t have to be seated or still to meditate. In walking meditation, mindfulness involves being focused on the physicality of each step — the sensation of your feet touching the ground, the rhythm of your breath while moving, and feeling the wind against your face. Really notice and be at one with your surroundings.
- Mindful eating – If you reach for food when you’re under stress or gulp your meals down in a rush, try eating mindfully. Sit down at the table and focus your full attention on the meal (no TV, newspapers, or eating on the run). Eat slowly, taking the time to fully enjoy and concentrate on each bite. Notice the texture, the smell, the way it feels as you chew.
Mindfulness meditation is not equal to zoning out. It takes effort to maintain your concentration and to bring it back to the present moment when your mind wanders or you start to drift off. And it will. LOL But with regular practice, mindfulness meditation actually changes the brain – strengthening the areas associated with joy and relaxation, and weakening those involved in negativity and stress. |
