Mindfulness meditation promises that it can help you become more aware of who you are without the sting of judgment. Unlike some other forms of meditation, mindfulness meditation is not directed toward getting you to think differently. Its goal is to help you become aware of what is already confirmed at the moment. To accept that truth without trying to change it. For people involved in therapy, mindfulness meditation can help them tolerate powerful emotions and advance their healing.

So how do you engage in mindfulness meditation? It’s a three-part venture-body, breath, and mind.

Body

Pay attention to your physical environment. Find a quiet spot where your can sit and meditate without interruption. You may even want to create some alter where you place objects, like photos, for example, that are important to you. You may wish to incorporate candles or incense that trigger your mind to begin the meditation process. Or you may decide you don’t need anything at all in your space. Just choose a spot where there is no obvious distraction like a television or computer.

Determine how you will sit. The object is to be alert but comfortable. You may sit on a chair, but choose one that gives you good support. If you sit cross-legged on the floor, you may want to have a cushion or a folded blanket to keep your hips higher than your knees to protect your back. Your posture should be erect but not rigid, and ypur back strong. Your hands may rest on your thighs. You may close your eyes. Or, they may be open, but try to soften your gaze. Focus gently on the spot four to six feet in front of you, and let your eyes rest.

Once you are seated and are accustomed to your posture, note how your mind wanders-and it will-and bring it back to your body and your environment.

Breath

Begin to pay attention to your breath. Feel it as it ebbs and flows through your body. Gently notice its rhythm. Please do not force it to go faster or slower, deeper or shallower-just see it and let it be. Sit quietly and feel your breath going in and out. Let your attention take in your breath, your body, and your environment.

Mind

Your attention will wander, and you will notice thoughts coming into your mind, often unbidden. Sometimes your thoughts will overlap and come quickly, one after another, occasionally disjointed. Let them come. When you notice you are so caught up in your thoughts that you have forgotten you are meditating, gently remind yourself to take a breath and bring yourself back. The newer you are to meditate, the mere often your thoughts will wander, and the mere you will remind yourself to return to attend to your breath.

Remember, you want to be mindful no matter what thoughts come into your head. It is not about expelling thoughts and making your mind blank. It is about accepting your thoughtѕ and being with yourself as you indeed are. It is about being aware of what is happening within you from moment to moment.

How To Become Advanced In Mindful Meditation

The more accustomed you become to meditation, the more you’ll want to go deeper and deeper, to a more powerful, profound, and peaceful state where the magic of meditation is experienced firsthand. It’s easy to do. All that is required is practice.

Meditation is all about experiencing a more relaxed state of mind. This is where you become even more peaceful and at ease. It’s a more profound meditation experience, and there are several ways to reach this more profound level.

The first method is the countdown. A simple countdown from 10 to 1, pausing at each number, and feeling more and more relaxed as you approach liftoff, is a simple method that works wonders. It may take a couple of tries at first, but the more you use it, the more effective it becomes.

Eventually, you’ll notice your mind and body authomatically sinking ihnto a deeply relaxed state. Start at then and count down to one. Ten…nine…eight…seven…and at each step, allow yourself to feel more deeply relaxed. Feel yourself letting go… more at ease… and at a comfortable, beautiful, and peaceful place, as your tensions, thoughts, worries, and concerns melt away.

Another methods is to repeat the word ‘relax’ to sink deeper into a more profound, more peaceful, more magical medilative slate. As you relax, repeat the word ‘relax’ to yourself over an over again. …Relax… Feel yourself becoming more deeply relaxed ebery time you speak the word, It’s ashort one-word statement. But you don’t have to use ‘relax. If you prefer, choose another mantra or affirmation and feel more relaxed, in a peaceful and wonderful place. Repeat it over and over again and feel yourself going deeper and deeper.

Deep breathing in itself is enough to attain a more profound level of relaxation. Breathe in long, slow, deep breaths at the same comfortable pace. Take in more oxygen in a relaxed, comfortable manner. Slowly exhale, and with each breath you relase, feel yourself becoming more and more every day. As you breathe in, breathe in energizing oxygen. And as you exhale, let go of every bit of tension and tightness snd every worry and concern. Just let it go.

As you continue to meditate, you’ll notice various thoughts beginning to enter into your consciousness. These thoughts are an intrusion. But isn’t easy, particularly in the begenning, to be free of such mental chatter. It’s a natural human condition to think one thing after another. But you don’y have to give these float away with each breath you exhale. Doing so enables you to reach a deeper, more robust level of meditation, which is essentially what you’re after. It’s here where you’ll find tranquility and inner peace. That’s the magic of meditation.