Mindfulness Meditation Basics: A Practice In Letting Go
With the growing popularity of yoga in the Western world, we’ve also seen a rise in teachers, courses, books, and various apps teaching meditation, as the two practices seamlessly go hand in hand.
In fact, over the years I’ve learned that yoga is the best way to prepare your mind and body for meditation, as concentrating on the breath, movements, and poses is incredibly relaxing and primes your attention and focus.
Moving the body and working on our flexibility also contrasts exquisitely with the steady stillness normally required for sitting meditation, whereby closing your eyes and letting go of all thought allows you to further deepen your relaxation while directing your attention inward.
While I love sitting meditation, on really busy days or while I’m traveling I find that keeping up with my mindfulness practice is much more convenient.
For me, mindfulness gives me the ability to bring my formal meditation practice into my daily activities and interactions.
With mindfulness, you’re essentially going through everyday motions with the intention of being as present (or mindful) as possible, while holding the awareness of yourself and where you are – as well as your thoughts, emotions, and actions – in mind as you accomplish the task at hand.
By paying attention and noticing when your mind begins to wander as you do activities like brushing your teeth or washing dishes, you’re better able to let thoughts go and come back to the here and now.
In this way, you become actively engaged with living in the present moment!
Both mindfulness and meditation are all about expanding our self-awareness.
They can be practiced at the same time in the form of mindfulness meditation, where we use the awareness of mindfulness to let go of all thought and eventually still the mind for deep meditation.
Whichever method you choose, adding mindfulness and meditation to your routine can provide you with an array of health benefits that encompass the entire self: the physical, emotional, mental, and spiritual aspects.
A few of the most well-documented and scientifically studied benefits are:
Less mind-wandering, ruminating, and worrying due to the quieting down of the “monkey mind,” which is the part of the brain that causes us to feel scattered, unfocused, or unsettled
Forms new connection in the brain which allow for one to come back to the present moment easier
Creates further self-awareness and space between thoughts so one can become less reactive and more responsive
Can help reduce depression and anxiety (including social anxiety) while lessening fear and stress. This is due to decreased activity of the amygdala, the region of the brain responsible for the fight-or-flight response
Positively affects other parts of the brain, such as the hippocampus – the part of the brain that governs learning and memory – as well as regions that help with emotion regulation
Preserves the brain and neural connections in an all-encompassing way as we age
Improves attention, concentration, and focus as well as overall mood and well-being
Can help lower blood pressure, reduce chronic pain, and improve sleep
Can help us sense a deeper connection with ourselves and the world around us, in part by helping us be more accepting of our experiences
And the list goes on…
Now, while all of that sounds great, the next question you may be is asking is:
How do I practice mindfulness meditation?
While mindfulness can be practiced practically anytime, anywhere, the more structured form of mindfulness meditation will require a bit more planning. Fortunately, getting started is relatively easy!
I recommend starting with 5 or 10 minutes per day and then working up to longer sessions. I also find myself using meditation when I’m starting to feel particularly stressed or overwhelmed, in order to get my head straight.
Here’s one technique that I started using in the beginning of my practice and still enjoy using to this day:
First, you’ll want to find a quiet place to sit where you won’t be disturbed. Once you’ve settled on your space, set an alarm for the amount of time you plan to meditate.
Then, sit in a relaxed position, either in a chair with your feet flat on the ground or on the floor with your legs folded, making sure that your back is straight and spine in comfortable alignment.
Place your hands in your lap or rest them on your thighs.
Now, take a few slow, deep breaths here as you gently close your eyes and feel the sensation of sinking comfortably into your seat. Perhaps notice the space where your body is contacting the chair or floor.
As you take these breaths, make sure you breathe into your belly (not just in your chest). You should feel the belly expand on the inhale and shrink on the exhale.
As you continue this breathing, notice the inhale and exhale as well as the natural rise and fall of your body for a minute or so.
Then, slowly bring your attention to your feet. Bring awareness into them by noticing the sensations in or around them. Perhaps you notice the stability of the ground below each foot. As you breathe and focus on your feet, consciously allow them to relax.
Next, direct your attention to your calves, and do the same – bring awareness to your calves and consciously relax them.
Then, move on to your thighs. Then your pelvic area. Then your lower back. Slowly progress up the body until you’ve reached the top of your head, having relaxed each body part, including your face and jaw.
At this point, you’ll feel more settled and grounded in your body. Your mind will also have quieted down a bit by having focused your attention on your breath and the sensations in your body instead of passing thoughts.
Continue taking some breaths here and either notice if there are any areas of your body where any remaining tension is being held. Breathe into that tension while consciously letting it go.
As you bring attention to your body it’s important to notice the sensations without any judgement. Try to keep an open and curious mind. Remember, your body and breath can be wonderful tools in bringing you back to the present moment.
Once your alarm has gone off marking the end of your meditation, be sure to send love and gratitude to yourself and your body for taking the time to get in tune.
And that’s it – you’ve just experienced mindfulness meditation!
Some Helpful Resources
While there are numerous techniques out there when it comes to both mindfulness and meditation, I recommend giving different things a try and see what you gravitate towards.
Saying that, there are plenty of resources available that can help you along as you develop your practice!
A simple search on YouTube will bring up all sorts of options, from a 10-minute guided meditation to kick start your morning to hour-long relaxation music for a more in-depth meditation session.
Guided meditations can be extremely helpful as you first get started, as listening to someone’s voice can help eliminate any other thoughts and distractions. Eventually, though, you may enjoy meditating in silence or listening to something peaceful, such as the sound of singing bowls or nature sounds (my favorite).
If you’d like to try using an app, ‘Headspace’ is great for beginners!
My current go-to, though, is ‘Insight Timer’ because it has thousands of free guided meditations and music as well as an excellent timer. Trust me, their timer is way better than hearing a phone alarm going off at the end of a session. Best part is it’s free to download and use, with the option to purchase their premium content and courses if you choose.
Let’s get meditating!
