How To Meditate-Mindful Meditation

Mindful Meditation

Mindful meditation can be used by all meditation practitioners, even beginners, to achieve a sense of inner calm, and to increase awareness of their sense of self in relation to the world around them. This simple act of becoming aware produces many benefits -- trivial annoyances and problems become insignificant, routine tasks become easier and more fulfilling, and even stress is significantly reduced.

The first step to practicing mindful meditation is to find a space that is uniquely your own. This does not mean that you have to dedicate an entire room of your house to your meditation practice (although you certainly can). Even a corner of your bedroom will do just fine. If you can, take steps to make this “sacred” -- that is, make it a sanctuary away from the demands and distractions of everyday life.

Making your meditation space a sanctuary can be done quite easily. Buy a few candles and place them around your space. Place a yoga mat or meditation cloth on the floor. If you have access to a new age retail store, you can also purchase stones, such as rose quartz or garnet chips, to place at the corners of your meditation space. Some meditation practitioners also like to have incense handy - this can help to make your meditations more powerful and effective.

When you begin practicing mindful meditation, it's a good idea to keep your sessions short. If you try to tackle long meditations in the beginning, you can easily become frustrated. Sticking to 10 or 15-minute meditation sessions is a good way to reap the benefits of mindful meditation without becoming overwhelmed.

Mindful meditation differs from other types of meditation and that you are not focusing on an external object, such as a candle or statue; rather, you will focus your gaze on a spot a couple of inches in front of your nose. When you are deliberately working with the mind, you will want to block out all distractions around you. In mindful meditation, the focus is on working with the self first; so all external stimuli should be kept at bay.

When you practice mindful meditation, you will also be focusing intently on your breathing. Don't try to force your breathing, or change the speed or depth of it -- just pay attention to the rhythm of your breath as you inhale and exhale. The rhythm of your breathing will help your mind focused inwardly, and will allow you to achieve a deep state of meditation.

One of the most important aspects of mindful meditation is the impartial observation of thought. You will notice that, during your meditation, numerous thoughts will arise - you may suddenly think about a bill that needs paid, a task that needs to be completed, nor a problem that needs to be solved. Let yourself simply observe these thoughts without emotion or judgment. Recognize that these thoughts are important, but that they do not have a place in your mind during your meditation.

The more you learn to let go of your thoughts, the stronger your sense of mindfulness will become.

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