The concept of mindfulness meditation is emerging in more and more contexts and has today become a popular method of relaxation. Maybe you dismissed it as something fuzzy that did not suit you? Do you practice it yourself? Or are you curious to know more about what it is and how it can work?
What is mindfulness meditation?
The word mindfulness itself stands for mind presence or conscious presence. In practice, it is a meditation technique. A technique where you practice being attentive, taking advantage of the moment and living in the present. Being able to control one’s consciousness and one’s own attention is the very foundation of technology. This also affects the attitude towards what happens in our lives.
Great emphasis is placed on acceptance in mindfulness. An acceptance of yourself and those around you. You focus on building a loving or neutral image of yourself. How you look at yourself is important for how you then feel and experience your day.
Understanding yourself is therefore important and leads to you being able to understand how you act and why. You see yourself from the outside in. The observation of yourself, the feelings and thoughts creates a self-awareness about how you respond to different situations and patterns.
How does mindfulness meditation work?
The body is a powerful tool. The more knowledge you have about how it works and how your body reacts, the better. It does, quite simply, what it is taught to do and can be controlled by deep-rooted things. For example, things from childhood or other events in our lives. The basic structure can be considered to be that what you think and experience also controls how you then feel. This is where mindfulness comes in. Because if you become aware of this, you can teach your body how to react instead. Thus, you can experience a change in how you feel in specific situations. By actively working to find a mind presence where you know you can find peace. Or where you can let go of what weighs and stresses you. Then the body will also release the stress load and unwind.
Also read: 15 great benefits of mindfulness
Thoughts or facts?
Learning to distinguish between what are only thoughts and what are facts is important in mindfulness meditation. Because once you can separate it, you will always be able to accept your negative thoughts for what they are. In addition, the fact that it controls you will cease to apply. Then focus on all the things that can make you feel good in life. Feel, pay attention to your surroundings, appreciate the sun that warms your skin, the kindness of a stranger or the chirping birds. Maybe it sounds a little fuzzy? But this is exactly what mindfulness is all about. Because if you choose to focus on all the nice, positive and joyful events in your life, you will slowly learn the body and brain to more easily capture these very elements in the future. You will thus generally experience more happiness and satisfaction if you actively work with it.
But getting to this state of mind obviously requires dedication. Through meditation and practice, you can thus achieve or increase the ability to mindfulness. Maybe you become so good that you get to know when it’s going on. And can through technology make it not bloom.
Important elements in mindfulness meditation
Breathing is an important element in mindfulness meditation and acts as a way to unite body and mind. Through breathing exercises, you direct your attention inwards and feel the breathing, without letting it control or influence. The idea is that in this we can feel comfortable and put an automatic focus on the present. Attention lowers the respiratory rate. This, in turn, provides relaxation and calm in the body or in the situation you are in. Our thoughts wander away easily and that’s okay. But the more you practice breathing, the easier it will be to find that place of peace and quiet when you need it most. Here they usually talk about a breathing anchor.
– The thoughts
In mindfulness meditation, people usually talk about the relationship to things. And the thoughts that affect us and how we feel. Thoughts and feelings are based on patterns and associations we carry with us. We like to apply these things to people or situations. Then we automatically allow them to take control and control us. Something that, in fact, has its origin within ourselves. You will never be able to control your emotions, but you can control and change your attitude towards them. Instead of letting them take over and walk away, you can choose to stop, accept them and observe them.
Dare to stop and accept means that you tolerate what you feel and think. But instead of reacting to the perceived feelings or thoughts, you only observe them. This leads to one of the more central meditation principles, which is about not judging or valuing what we observe. So it’s again about being in the now, stopping and finding peace.
During a mindfulness meditation exercise, you increase your awareness of what is happening here and now. Physical awareness is also increasing. And it will be an exercise in accepting what is happening within us. You then talk about such things as thoughts, feelings and sensations – without valuing them. In a traditional breathing exercise, you focus inward, relax, and will probably experience how your thoughts come and go. This is ok but again it’s about your approach to your thoughts. Breathing leads you forward here and helps you to constantly return focus to the present.
– The body scan
Physical awareness is a cornerstone of mindfulness meditation where one simultaneously tries to be in the body and feel it as it is. Unlike relaxation exercises, such as the meditation we mentioned above, this is not about relaxing the muscles. Instead, the focus is on paying attention to body part by body part. Because when you focus on muscle tension, attention is automatically directed there and then to relaxation. This is a method that for some actually works better than breathing focus.
When do you apply it?
Mindfulness can be done through sitting meditation, breathing exercises, yoga or body scanning. It is common today in healthcare or as a private person to resort to mindfulness. For example, if you suffer from stress, anxiety, depression. And not least, sleep problems are common today and many people testify to how it has helped and improved their lives. Research has also established that mindfulness is good for people with the above problems. Although it is still unclear exactly what is good about it. Also what effects it has in detail.
The connection to CBT
Like all other treatment techniques, you must of course also have respect for mindfulness meditation. If you are unsure, you should always contact your doctor, instructor or psychologist for more help. Practicing your presence of mind and facing the present can, after all, feel difficult and arduous. This is because it can cause both positive and negative thoughts and feelings to come to the surface. It is important to find a balance and a path that is right for oneself and one’s life.
Mindfulness meditation for sleep problems
These are often thoughts that go around when you can not sleep. Maybe you are thinking of something that happened during the day or something that is to come. This creates anxiety and stress and your adrenaline pumps. The mind also wanders without control while the brain’s wakefulness system is activated and you can not fall asleep. If you are unlucky, it becomes a vicious spiral that repeats itself and sleep problems become a fact. The very thought of the bedroom, bed or sleeping can start a stress reaction within you.
At this moment, mindfulness exercises are worth their weight in gold and can serve as a helping hand. Mindfulness is, as I said, about how to handle your thoughts. Either you do it by accepting without valuing. Or by directing the focus and your attention elsewhere such as breathing or how it feels in the body. If you learn techniques, you can thus create a distance to all the thoughts that weigh or stress you. That way you feel better. It is worth prioritizing doing some exercises. Find something that feels good to you and that works in your everyday life.
Mindfulness meditation can be simple
Also keep in mind that mindfulness meditation does not have to be a long process, but a short exercise may be enough. Find the small opportunities in your everyday life, take a break, dedicate time to it. To spend 5-20 minutes on an exercise, everyone should be able to find more time. Especially when you know that it would have meant that you had felt better overall and that your sleep quality had improved.
In conclusion, hope you’ve learnt a lot in this post regarding mindfulness meditation qnd how you can best implement the exercise into your everyday life.