How to Practice Mindfulness

It’s a busy world. In the rush to accomplish necessary tasks, you may find yourself losing your connection with the present moment—missing out on what you’re doing and how you’re feeling. In 2013, I was deep into my studies to fulfill my pre-requisites for the Masters in Nutrition program. I not only was taking four classes and working, I knew I wasn't going to have a break in the summertime. Why you may ask? I had to take the ever so awesome GRE Exam. I took a prep course in the Summer of 2013, but I knew I was about to loose it- both mentally and physically. I was exhausted, overwhelmed, and I certainty was not able to live in the present moment. So I took action and signed myself up for a Buddhist Meditation class at the Shambhala Meditation Center of New York and truly fell in love with the practice.

The cultivation of mindfulness has roots in Buddhism, but most religions include some type of prayer or meditation technique that helps shift your thoughts away from your usual preoccupations toward an appreciation of the moment and a larger perspective on life.

Mindfulness is the ability to see things as they really are, without the cloud of feelings, prejudice, or even mood. Mindfulness has become so popular for its ability to help increase psychical health by relieving stress, lowering blood pressure, reducing chronic pain, and improving sleep.

Mindfulness is used as an important element in treating mental health in areas such as depression, eating disorders, anxiety disorders, and obsessive compulsive disorders.

Some experts believe that mindfulness works, in part, by helping people to accept their experiences—including painful emotions—rather than react to them with aversion and avoidance.

Mindfulness techniques:

Basic mindfulness meditation – Sit quietly and focus on your natural breathing or on a word or “mantra” that you repeat silently. Allow thoughts to come and go without judgment and return to your focus on breath or mantra.

Body sensations – Notice subtle body sensations such as an itch or tingling without judgment and let them pass. Notice each part of your body in succession from head to toe.

Sensory – Notice sights, sounds, smells, tastes, and touches. Name them “sight,” “sound,” “smell,” “taste,” or “touch” without judgment and let them go.

Emotions – Allow emotions to be present without judgment. Practice a steady and relaxed naming of emotions: “joy,” “anger,” “frustration.” Accept the presence of the emotions without judgment and let them go.

Urge surfing – Cope with cravings (for addictive substances or behaviors) and allow them to pass. Notice how your body feels as the craving enters. Replace the wish for the craving to go away with the certain knowledge that it will subside.

Practicing mindfulness meditation

This exercise teaches basic mindfulness meditation.

1. Sit on a straight-backed chair or cross-legged on the floor.
2. Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale.
3. Once you’ve narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and your ideas.
4. Embrace and consider each thought or sensation without judging it good or bad. If your mind starts to race, return your focus to your breathing. Then expand your awareness again.

Mindfulness meditation builds upon concentration practices, so my advice is to keep practicing!!

STAY FIT. STAY CLASSY. STAY TRUE

Jenna

Reference:
http://www.wikihow.com/Practice-Mindfulness-%28Buddhism%29
http://www.helpguide.org/harvard/benefits-of-mindfulness.htm