We have covered with you the techniques to get you started with mediation with the basics on how to: along with the benefits of why you should meditate and so now, we wanted to help you practice mindful meditation on a day to day basis. Make it a part of your day to day and you will not regret it.
What is mindfulness? In its simplest form, it is being aware of our conscious selves and our bodies and being able to be fully aware of our situation and surroundings. It is something that we have been able to do since we were born however we lose a sense of this when we get stressed, upset, angry, tired and when we experience any other emotion going.
With regular mediation we can get back to being mindful and being fully aware of ourselves and our surroundings. Anyone can do it, it is not just for hippy’s. It is for anyone who wants to be brought back to themselves and fully present in life.
In our last article when we spoke to you about meditation we said to set yourself time each day to meditate and this still holds true. Mindfulness meditation can be practiced at any time throughout the day and night.
No matter what you do day to day, what your job is or what your hobbies are, try to become more aware of your body’s movements and how it feels and how you feel in each moment. This is what we deem to be living mindfully. Take care of yourself!
Here are a few ways to practice mindfulness on a regular basis;
Regular Meditation – this will help you take notice of yourself and how you feel. Meditation does not have to just be sat down – here are a couple of methods you can use daily
– Walking Meditation: Great for when you are not at home and not able to meditate as you usually would. Perfect for those stressful times when you tell yourself to “walk it off”. Walking meditation is a form of mediation that allows you to feel your connection to the earth through your feet.
The space that you need does not need to be large, at least 7 paces. Take off your shoes, hold up your head and clasp your hands in front of you. Choose a walking path i.e how many steps you will take before turning round and going back.
Start walking – Move only one foot at a time and concentrate on the movement of your feet and nothing else. One foot after the other and concentrate not on the sensations running though your feet, but just the movement. Get to the end of your chosen path, pause for a moment, take a few deep breaths then start your way back. Once you have done this a few times and you are feeling calm you can then start to focus on the sensations of your feet and feel the earth beneath you. Feel the vibrations and the connection that you have. Let it course through you and feel the energy.
– Body Scan: Ideally done lying down however can be done sitting or standing whatever your location and situation allows. Great for taking stock of how your body feels.
Start of by closing your eyes. We will start from the toes and work up. Concentrate on whatever sensations and feelings you have in your toes and then make a conscious effort to relax all muscles and tension in that area. Once you feel that they are fully relaxed move onto the next part of your body, the feet. Repeat the process of relaxation.
Continue to move up your body . You can take as long as you like, there is no time limit. Just keep going until you feel relaxed. Once you have been through each individual body part, concentrate on your whole body and take in any sensations of calm and relaxation. You may feel vibrations within your body, don’t worry this is a good thing. It means that your body is in alignment and you are fully relaxed. Turn your focus onto your breathing for a few minutes and then come back to the world.
How great do you feel?! Any worries and stresses that you have will not have disappeared but you will not be in a better frame of mind to deal with them. More relaxed and focussed.
– Breathing Meditation: If you feel yourself getting irritated and wound up then stop. Sit or stand where you are and just breathe. Inhale and exhale to the capacity of your lungs and just focus on the breath. Allow all thought to vacate your head and just focus. Breathe in and breath out. You will feel yourself slowly start to relax and the tension seep from your body. Keep breathing until you feel relaxed and calm enough to carry on. Takes but a few minutes.
Eat Well – a balanced and healthy diet will do you the world of good. I am not saying you should follow a fad diet but just watch what you are eating. Limit your intake or processed and fatty foods and enjoy what nature has provided s with. Lots of fruit and veg and lean meats. Make your food from scratch rather than from a packet. You will eat better when you make it yourself as you will know the nutrients that you are putting into your body.
Exercise – no you don’t need to join the gym or become a fanatic just make sure that you are active for at least 30 minutes a day. This could be anything that you enjoy. Walking (brisk pace), running, swimming anything that gets your heart rate up. You will be amazing at how good you will feel after an exercise session. Regular exercise helps you sleep better too!
Read more – cut down on your TV and social media time and read more. Try out a few spiritual books. Anything by the Dalai Lama is good as is anything that can give you more of an insight into the way that we connect with the earth and nature around us.
These are just a few ways that you can become more mindful. Each and everything that we do daily interlinks within us and has an effect on how we feel. All I can say is try to live the best that you can. Be kind and patient and most of all loving. Treat others how you wish to be treated and you are onto a good start.
Mindfulness takes practice but it is something that we can all do. It is within us as is peace, you just have to find it!
Peace, Love and Light