Mindfulness meditation is a form of meditation which allows you to meditate even in the presence of distracting thoughts and feelings.
Repetitive thoughts and distracting feelings are not uncommon when you meditate, but with mindfulness meditation, you will be able to acknowledge and observe them without reacting to them as they come into your mind. In effect, these thoughts will just pass and fade away without. Mindfulness meditation is a wonderful way to find peace and tranquility despite the disturbance of outside factors.
Steps in Performing Mindfulness Meditation
1. Find a quiet and comfortable place to meditate.
Mindfulness meditation is intended to give you the ability to meditate even in the presence of distractions. But as a beginner, you have to practice it in a quiet place where you can spend some quiet time alone. Before you start, make sure that your radio, television and phone are off.
Meditation is intended to relax your mind and body and you need to be comfortable when you practice it. When you perform this meditation, you don’t need to actually sit with your legs crossed; you can do it even if you are sitting on a chair. Just be sure that you are seated comfortably with your back straight. Wear loose, comfortable clothing. It can also help you to perform this meditation more comfortably.
2. Begin your meditation.
Close your eyes and start to focus on your breathing. Breathe through your nostrils and be aware of the coming in and going out of the air through your air passages. You should relax as you perform this routine. Don’t concentrate too hard as it can cause you to tense up. When thoughts come into your mind, just observe them and allow them to pass. Just continue to focus on your breathing.
3. Ignore any emotion that may come while you meditate.
Emotion is another factor that can prevent you from achieving the meditative state that you intend to reach. It can distract you and take you away from your focus.
If an emotion comes up inside you, just observe it without feeling attached to it. You have to treat it as though it were a sign on the street that you see everyday. You understand it, but you are not attached to it.
You can acknowledge any emotion that rises up within you as you meditate. Just observe them without resisting them and without labeling them as good or bad. Just continue to focus on your breathing even if distracting thoughts and emotions persist.
4. Practice mindfulness meditation until you learn it.
Continuous practice is the way to train your mind to meditate despite distracting thoughts and feelings.
If you are a first-timer, you can do mindfulness meditation for five minutes on the first day, ten minutes on the second day, fifteen minutes on the third day, and so on. The most important point is to give focus on your breathing. If distracting thoughts and emotions come up, just observe them and let them pass. Overtime, you will learn to relax and attain inner peace despite troubling thoughts and feelings.
5. Use mindfulness bell to help you develop your meditation technique.
Mindfulness bells are effective tools that can help you to develop your meditation skills. You can use its sound as a good focal point for your meditation. It can catch your attention, but as it slowly fades, it makes you focus on the silence.
You don’t actually need to buy yourself a bell for this purpose. A recording of a mindfulness bell can do very well to help you attain a deep meditative state.
These are the steps you need to perform in order to learn mindfulness meditation. Try them to be able to meditate even if you are visited by disturbing thoughts and emotions.