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Mindfulness Meditation: A Practical Guide
The technique of mindfulness occupies a special place among the different types of meditation. Becoming aware, a person begins to live a full life, learns to feel the world around them and make the right decisions.
What’s the point?
The vast majority of people do not live, but go with the flow. Their actions are subject to spontaneous decisions. They worry about what has already passed, or worry about the future. Mindfulness — a special state of mind-helps to avoid this.
A conscious person thinks about every step and lives in the here and now. He notices and correctly understands everything that is happening.
You can master the techniques that help you achieve mindfulness at any age. A few sessions of meditation are enough to learn how to control emotions and avoid mistakes due to rash decisions, i.e. to become aware.
A practical guide to achieving a lucid state
Mindfulness meditation is conducted in a sitting position and includes 4 points:
- Stress relief. Take a few deep breaths. On the exhalation, try to relax the muscles of the neck, face, and shoulders.
- Focus on the language. Touch the upper palate with your tongue. Press the tip of your tongue so that it lightly touches the palate just behind your upper front teeth.
- Fixing attention on the lower abdomen. Just below (two fingers) the navel inside the abdomen is a zone where the subtle energy is concentrated, which helps to feel confident in meditations. While inhaling, imagine how the air moves into this area, and on the exhalation-out of there.
- Rooting. Feel how the floor supports you. Imagine that you are a tree with roots that go into the ground and feed from it.
In the rooting position, you will develop awareness. While in this state, pay attention to your thoughts. Every time a thought flashes through your mind, label it “Thought” with benevolent indifference. When you learn to do this with every thought, you will feel that you are not your mind. This is the state of awareness.
When the meditation time is up, take a few deep breaths, exhale, and end the session.
