What is Mindful Meditation?
Mindful meditation is also known as insight because the intention is to gain insight as to the true nature of reality. While concentration involves the practitioner focusing their attention on a single object, in mindfulness meditation practice, every aspect of the experience is welcomed and appreciated.
With mindfulness meditation, we take on the role of an impartial observer of everything that passes before our attention. Our intention is not to be focused, but instead to be mindful, which is to be fully aware and awake to what is going on in the present moment. Often the breath is used as an anchor to the present moment during this meditation, but apart from that, no attempt is made to direct your attention in one particular way.
Whatever thoughts, distractions, sounds, images, ideas or feelings arise, nothing is excluded and everything is welcomed. We simply pay attention to whatever comes up; we don’t judge or evaluate because whatever happens and whatever occurs is perfectly okay; we just sit quietly and consciously observe.
There are many kinds of Mindful Meditation and a few are listed below:
Walking Mindfulness
With your hands clasped behind your back, consciously walk at a very slow pace. Notice everything you see. If you find your mind wandering, gently bring your awareness back to what you see, smell, hear or feel without judgement. You might notice children playing and laughing, birds singing, someone’s sprinklers watering the grass. No matter what you experience, utilize your senses for the full experience.
Gazing Down Mindfulness
Select an object that will fit in your hand or on your lap, perhaps a rock, a coin, a crystal etc. Hold the object in front of you. As you are gazing at the object, note the thoughts that come into your mind. Try to separate your thoughts into judgement thoughts, observation thoughts and planning thoughts but try not to judge your thinking, simply observe your thoughts without any attachment. If you find yourself judging your thoughts, just consciously choose to change that thought and let it go. Let your thoughts come gently and let them go like the breeze.
Counting Mindfulness
Close your eyes and take three deep breaths. Notice where your feet are on the floor and be aware of the chair you are sitting in. Notice the temperature of the room and begin to breathe in a natural rhythm. Be sure you aren’t forcing a specific pace for your breathing, just breathe naturally. Make sure your belly extends with the IN breath and deflates with the OUT breath. Count up to 10 breaths. When you reach 10, start back at one and count up to 10 again. If your mind wanders, simply bring your mind back to 1. Repeat for the duration of your meditation, however long you decide to make it. When you are done, take your time, move your fingers and toes and slowly open your eyes and come back to the present moment.
Breathing Mindfulness
This is much like the counting mindfulness exercise. Close your eyes and take three deep breaths. Notice your feet on the floor and the chair you are sitting in. Notice the temperature of the room and begin to breathe at your natural pace. Instead of counting your breaths like the previous exercise, say to yourself “IN” on the in breath and “OUT” on the out breath. When you feel your mind wandering, return to “IN” or “OUT” and resume the natural breathing pace. When you are done, take your time, move your fingers and toes and slowly open your eyes and come back to the present moment.
Mindfulness while doing chores
You can utilize the art of mindfulness at any time. If you are cooking, cleaning, doing the dishes, focus on each task and perform them slowly and with intention. Notice everything about the activity you are doing. Notice the feel of the soapy, warm water, the sound of the vacuum, the smell of the food you are preparing. Be aware of what you are doing in the moment and experience all of your senses. When you find your mind wandering to future events, what you need to be doing later that day, what you should be doing now, return to what your are doing in the present moment and resume the experience by checking in with what your senses are experiencing.
It takes practice to be in a state of mindfulness. Most of us go through our day and hardly skip a beat performing our tasks for our jobs or our homes and hardly remember any of the details because we are doing it mindlessly. Make it a habit to practice mindfulness and you will be surprised at how much more aware you are and how you can reap the benefits of actually being more present to your own life. The more you practice it, the more benefits you will experience.
