Understanding mindfulness meditation for beginners

by · November 4, 2021

Living mindfully is to take into account every moment as you live – by intentionally bringing your attention to the present moment and noticing it. And accepting it without any judgement.

Mindfulness is like an energy that can bring you to the current moment and help you experience it pleasantly. And only with practice, will one experience the true benefits of mindfulness meditation. Mindfulness meditation is known to improve one’s metacognition – being aware of your thought processes and understanding the patterns behind them. It helps overcome the habit of obsessively thinking about same negative thoughts. When practiced regularly, over time, it helps in improving concentration, reducing stress, supports better regulation of emotions, boosts working memory, and improves cognition and overall well-being. Studies shows that some people see the difference within a couple of weeks and for others, it might take a little longer.

It takes a bit of effort initially, as our mind has been running on an autopilot mode, with a series of thoughts occupying our mind every hour of the day. For ex: while you are brushing your teeth in the morning, your mind is perhaps on the afternoon meeting – feeling anxious in that minute, and in the next minute, at dinner with friends over the next weekend – feeling excited, and in another minute, at the beach three years ago – feeling pensive. A version of this happens to each of us throughout the day as we go on from one activity to another. Our mind wanders so often that we are never here in the present, feeling the emotion that is apt at present.

Breath

Mindfulness meditation always begins with simply bringing your attention to breath. Letting breath to be the bridge, that brings you home to your body and lets you get in touch with the present. To observe the in-breath and the out-breath without trying to control it in any way. This in itself is a relaxing exercise, for those few minutes or hours.  When you observe your breath, you’ll see that your mind will wander. With no judgement, you acknowledge the thought and simply bring your attention back to your breath no matter how many times your mind wanders.

‘‘I have arrived, I am home means: I don’t want to run anymore. I’ve been running all my life, and I’ve arrived nowhere. Now I want to stop. My destination is the here and now, the only time and place where true life is possible.’’

Zen master Thich Nhat Hanh, Vietnamese monk

And thus, begins practice of mindfulness meditation. You can explore various mindfulness meditation techniques and select the ones that you are most comfortable with. There are many audio guides and video guides available online and on apps. Start with guided mindfulness meditation and gradually transition to practice independently, if that works for you.

Choose from body scan meditation, relaxing your complete body while focusing on breath or sitting meditation observing your breath, enjoying life in the moment. There is also self-compassion meditation where you practice self-love and extend love to others. You can bring the practice to your daily activities with mindfulness while you are walking, eating, driving or doing a chore.

During mindfulness walking for example, you bring your attention to breath and once the mind has arrived to your body, notice that you are walking. Harmonize your breath with walking. May be two-three steps on in-breath and two-three steps on out-breath. Let go of everything else. And in that moment, soak in the view, sounds, how the wind feels against your skin, the scents that you can smell, recognize that you are taking the steps on earth. If bare foot, feel the earth under your feet. Become aware of all your senses. And similarly, you may bring this practice to any activity you are performing. Even when speaking to someone.

Mindfulness practices need effort to keep at it but it is not hard work, once you begin your practice you will realize that it is pleasant, relaxing and brings health and joy.

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