Watching our thoughts as a meditation tool has been in existence for centuries, with many tracing its origin to Gautama the Buddha. Over the years, mindfulness meditation, as this practice is also known as, has been found to prevent stress and cure many of the stress triggered ailments.
How to practice Mindfulness Meditation
Even though the practice of Mindfulness Meditation does not require any specific place, at the onset, it is better to find a quiet room in your home or a serene place where you will not be disturbed easily.
Make sure that your phone is switched off during the session. Inform your family members about your meditation, so that, they realise that you should not be disturbed during your meditative practice.
Wear loose garments. Sit down comfortably on the ground or on a chair. Even though you can meditate lying down, there is a prospect of you falling asleep while meditating.
Start your session with a couple of yogic breaths. After that, be aware of your incoming breath and the outgoing one. Slowly, be aware of the gaps between the breaths.
Slowly shift your attention to the thoughts in your mind. Realise that your mind is full of thoughts and nothing but the thoughts. Don’t try to stop the flow of thoughts. Just be aware of the thoughts fleeting through the mind. Don’t judge the thoughts by their nature. Develop equanimity to all thoughts. Don’t criticise yourself just because your mind went through a bout of unpleasant thoughts. However, if your mind is constantly full of very disturbing thoughts, try discontinuing the meditation for some days.
In the beginning, restrict the Mindfulness Meditation practice to half-an-hour per day. When you get yourself acquainted with the practice, you can try extending the meditation sessions or even increasing the frequency of sessions.