After getting the basics down and learning what Mindfulness Breathing Meditation can and cannot do for you it is time to learn a few techniques that are suitable for beginners as well as those that have been in meditation for any amount of time. Although there are many forms of meditation one of the most popular techniques in use today, and probably by far the most useful technique for relieving stress and training the mind to be still, is mindfulness meditation. This technique is very Buddhist in its form; although it is suitable for any person, who is looking for a peaceful, still mind. Mindfulness meditation is the most popular form of meditation being used in today’s Zen monasteries.
It is by far the most useful technique for training yourself to be still and quiet which is the basis for all meditations. If you are searching for inner peace this is the technique with which you should start. Literally, mindfulness means concentration on the present. The present is not the moment you are in but the very second where you are.
That means every second you are no longer in the present but instead in the future, and then again in that present. Sometimes it can be hard to understand but in easy-to-understand terms, your every breath is the present moment. So, in Mindfulness Breathing Meditation, all you are doing is concentrating on your breathing. It seems very easy, but your thoughts will betray you. In this meditation technique, it is vital that you just do not ever give up. It gets easier with time and practice, as stated before even those that have been in meditation for most of their lives sometimes still struggle with keeping a still and quiet mind while meditating. This is the meditation that can and will change your life.
So how do we do mindfulness meditation? Pretty simple, sitting in a comfortable position which is usually legs crossed but not lotus style, although you can sit lotus style if you want.
Your back should be straight; your head level with your chin slightly tilted down. Eyes should be closed but not too tight, so you are having to work to keep them closed. Your tongue should rest naturally and slightly touching the roof of your mouth and your hands should either be sitting comfortably on your knees, palms down or in the Zen position. The Zen position for your hands is like this: For males, your left hand sits on your lap palm up while your right-hand rests on your left, palm up. Your thumbs will naturally touch then, this is the proper technique. For females, your hands will just be the opposite. It might help you to place a soft cushion under your hips so that your hips are slightly off the ground.
This is also good for your back and will help keep it straighter with less effort. Overall, the most important part of Mindfulness Breathing Meditation is to just be comfortable. Again, traditional poses and such are nice but not necessary to meditate.
Close your eyes and clear your mind. Look for that dark empty void where no thoughts are coming and no visions, just total emptiness. Now start to focus on your breath. As you breathe in and out follow the breath and concentrate on it. Think of only your breath. Try and notice what your breath is doing, what your body does when you inhale and exhale. As you breathe in think, “I am breathing in.” As you breathe outthink, “I am breathing out.” Try and keep your focus at the end of your nose in your mind. Whenever a thought arises, allow it to come and go making no judgment to it whatsoever. If it lingers, try, and force it clear and then bring your attention back to the tip of your nose and you’re breathing and continue on.
As you sit in meditation focusing on nothing but your breath you will begin to notice that you are getting very calm.
If you start to drift off, bring your attention back to your breathing again. Then continue on with your Mindfulness Breathing Meditation. Make no judgment to anything your mind or body does. Your mind and body are acting normal. As time goes on things that hinder your meditation like this will decrease and meditation rewards will increase. Again, it takes time. After you have sat your planned time in meditation it is not a good idea to just jump up and go right into something else. Your legs will probably feel a little unstable and your mind and body have been rested. If you do not take some time to reenter into your everyday routine you will find that you can suffer headaches. Dizziness, even to the point of passing out.
Meditation is very strong and really relaxes a person, so when you open your eyes, sit, and slowly bring yourself out.
Take your hands and rub your head, face and neck and get some feeling and blood flowing. After a minute or so you can stand slowly, and you should be all right to move about normally. You should feel comfortable, calm, relaxed, and like you just emerged from sleep. Sleep scientists have discovered that 20 minutes of deep meditation is equivalent to two hours of good sleep. To be effective this technique should be practiced every day and as often as you can. For more of a natural use for this technique, try and focus on your breath during your daily routine from time to time. Just stop every so often just to pay attention to inhaling and exhaling.
When you are being mindful of your breathing it is good practice to notice what your body is doing with each breath. Do your shoulders rise and fall? What is your abdomen doing on each breath? When you exhale try and notice any muscles that are tenser than others and relax that muscle or those muscles. This is where being mindful really starts to pay off. You will notice that you are tense in certain areas. Prolonged tense muscles can cause injuries to those muscles resulting in pain as well as stress and headaches. Once you notice it, you can relax those areas which bring calmness and relaxation to your whole body.
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