In my blog dated 12th November 2024, I wrote about Chronic Pain- Non-Pharma Approach, where I mentioned about Mindfulness Meditation and Chiropractic therapy
Today I am writing about MINDFULLNESS MEDITATION.
Mindfulness meditation is a mental training practice that teaches you to slow down racing thoughts, let go of negativity, and calm both your mind and body. It combines meditation with practice of mindfulness, which can be defines as as a mental state that involves being fully focused on ‘the now’ so you can acknowledge and accept your thoughts, feelings, and sensations without judgment.
Techniques can vary, but in general, mindfulness meditation involves deep breathing and awareness of body and mind. Practicing mindfulness meditation does not require props or preparation (no need for candles, essential oils, or mantras, unless you enjoy them). To get started, all you need is a comfortable place to sit, three to five minutes of free time, and a judgment-free mindset.
How to Practice Mindfulness Meditation
Learning mindfulness meditation is straightforward enough to practice on your own, but a teacher program can also help you get started, particularly if you are practicing meditation for specific health reasons.
Here re some simple steps to help you get started on your own;
1 Get Comfortable– Find a quiet and comfortable place. Sit in a chair or on the floor with your head, neck, and back straight but not stiff. It is also helpful to wear comfortable loose clothing so you are not distracted. But being that this practice can be done anywhere for any amount of time, a dress code is not required.
2 Consider a Timer– While it is not necessary, a timer ( preferably with a soft, gentle alarm can help you focus on meditation and forget time-and eliminate any excuses you have for stopping and doing something else. Since many people loose track of time while meditating, it can also ensure you are not doing for too long. Be sure to also allow yourself time after meditation to become aware of where you are and get up gradually. While some people meditate for longer sessions, even a few minutes every day can make a difference. Begin with short, 5-minute meditation session and increase your sessions by 10-15 minutes until you are comfortable meditating for 30 minutes at a time.
3 Focus on Breathing– Become aware of your breath, attuning to the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall as the air enters your nostrils and leaves your nostrils. Pay attention to the temperature change when the breath is inhaled versus when it is exhaled.
4 Notice Your Thoughts– The goal is not to stop your thoughts but to get more comfortable becoming the ‘witness’ to the thoughts. When thoughts come up in your mind, don’t ignore or suppress them. Simple note them, remain calm, and use your breathing as an anchor. Imagine your thoughts as clouds passing by; watch them float by as they shift and change. Repeat this as often as you need to while you are meditating.
5 Give Yourself a Break– If you find yourself getting carried away in thoughts- whether with worry, fear, anxiety, or hope-observe where your mind went, without judgment, and just return to your breathing. Do not be hard on yourself if this happens; the practice of returning to your breath and refocusing on the present is the practice on mindfulness.
If you are having trouble practicing mindfulness meditation on your own, consider downloading an app like Calm or Headspace, that provides free meditations and teaches you a variety of tools to help you get centred throughout your day.
Mindfulness meditation, in particular has shown promising results in reducing perception and improving overall quality of life for seniors dealing with chronic pains.
Remember, meditation is a practice, so it is never perfect.
Waiting for your feedback on this blog.
Anil Malik
Mumbai, India
18th November 2024