Introduction
Mental health is an important yet often neglected part of our overall wellness. It is estimated that almost 18% of adults in the United States suffer from some form of mental illness. As such, it’s important to take some time to focus on our mental health and explore ways to improve our mental wellbeing. One such way is through the practice of mindfulness meditation.
Mindfulness meditation is a type of meditation practice that focuses on purposely bringing one’s attention to the present moment, without the judgment of emotions, thoughts, or bodily sensations. Mindfulness meditation is an ancient practice that has been gaining a lot of recent attention for its potential to help reduce stress, improve mood, and cultivate greater wellbeing.
What is Mindfulness Meditation?
Mindfulness meditation is a practice that involves intentionally focusing or paying attention to the present moment with an open and non-judgmental mind. This practice is based on the idea that when we learn how to pay close attention to our thoughts, feelings, and sensations without judging or attempting to control them, we can experience life more fully and live with greater peace and contentment.
Mindfulness meditation can be practiced both formally and informally. During formal practice, one sets aside a specific period of time for mindfulness meditation, typically in a quiet space. During this time, one focuses on the sensations of the breath and observes any thoughts, feelings, and sensations that come up, gently redirecting their attention to the breath when their mind wanders. Informal practice involves mindful awareness throughout the day, by focusing attention on the present moment in everyday activities such as eating, commuting, interacting with people, and engaging with nature.
Benefits of Mindfulness Meditation
Mindfulness meditation has been studied in-depth and found to have many benefits that can be of great help to mental health. Here are some of the scientifically-backed benefits of mindfulness meditation.
Stress Reduction
One of the primary benefits of mindfulness meditation is stress reduction. When we practice mindfulness meditation, we cultivate greater awareness and acceptance of our thoughts and feelings without passing judgment and without trying to resist or control them. Research has found that frequent mindfulness meditation can help us to tolerate and even reduce stress, become more resilient, and be less reactive to life’s challenges.
Improved Mood
Regular mindfulness meditation is associated with improved mood and wellbeing. Mindfulness meditation encourages us to be gentle and accepting of ourselves, to savor the moments of our lives, and to appreciate life’s joys and beauty. Through this, it helps us to cultivate a greater sense of contentment and use our energy in more positive and life-affirming ways.
Greater Focus and Concentration
Mindfulness meditation helps to develop greater focus and concentration skills, which can be helpful for mental health in a variety of ways. Through mindfulness meditation, we become more aware of the thoughts and distractions that can distract us from our tasks, and we can become better at refocusing our attention on the task at hand. This skill can help us to become more engaged and productive with our tasks and to be less prone to procrastination, worry, or self-sabotage.
Enhanced Self-Awareness
Mindfulness meditation encourages exploration of our thoughts and feelings, which can help to foster greater self-awareness. Through self-awareness, we can better understand our own triggers and therefore become better at managing and coping with them, rather than avoiding them or being overwhelmed by them.
Improved Cognitive Function
Studies have found that mindfulness meditation can improve cognitive functioning, such as memory, learning, and information processing, likely due to its impact on focus and concentration.
How to Get Started with Mindfulness Meditation
If you’re interested in incorporating mindfulness meditation into your life, here are some tips to get you started.
Find a Comfortable Spot
The first step is to find a comfortable spot where you won’t be disturbed. This could be in a room of your home, in your backyard, or at the park. Choose an area that feels calming and peaceful.
Sit Comfortably
Once you’ve found a comfortable spot, find a comfortable sitting position. Sitting upright with your feet on the ground and your back relaxed is a good position to start with. You can also try lying down, although it can be harder to stay focused while lying down. Make sure that you’re comfortable enough to remain in the same position for 10 to 20 minutes.
Set a Timer
To make the most of your practice, it can help to set a timer. This will help keep you focused on your mindfulness meditation practice without worrying about the clock.
Focus on the Breath
Once you’re settled and have set your timer, bring your attention to your breath. Notice the sensation of the breath as it enters your nose and fills up your lungs, and then notice the feeling of exhaling. If your mind wanders, just gently bring your attention back to the sensation of the breath.
Be Open and Curious
As you’re focusing on the breath, notice any other thoughts, feelings, and sensations that arise. As they arise, simply be open and curious about them, rather than judging them or trying to change or control them. Then, bring your attention back to the breath.
End the Session
Once the timer goes off, end the session with a few moments of gratitude. Notice any changes that you may have noticed in yourself before coming out of the session.
Conclusion
Mindfulness meditation is a powerful tool that can be used to cultivate better mental health. While it may take some practice and dedication to get into the habit of regular mindfulness meditation, its potential rewards are great. Through mindfulness meditation, we can cultivate more stress-resilience and improved mood and wellbeing, as well as greater focus, concentration, self-awareness, and cognitive function. If you’re interested in giving this practice a try, just follow the tips outlined in this post and remember to be gentle and patient with yourself.