Meditation

Mindfulness Meditation – Everything You Need to Know

Mindfulness Meditation

Mindfulness Meditation

To speak of Mindfulness is to make it a philosophy of life in which meditation has great importance.

Added to several relaxation techniques, in the last moments is having a lot of apogees.

What is Mindfulness?

The objective is to achieve a deep state of consciousness while the session lasts, using several concrete techniques to achieve it. 

Mindfulness seeks to separate the person from their thoughts in order to recognize them and doubts the mental patterns, which gives great weight to the present moment.

When is it practised?

Ideally, practice for half an hour a day, although it is best to start with sessions of no more than ten minutes.

Which makes the mind acclimate to new sensations so that little by little mental states of meditation are built. 

Learning Mindfulness needs a practice time until getting meditated in almost any situation.

Where do I realize Mindfulness?

It is recommended to look for sites free of noise that are at a temperature between 18 and 25 degrees where we are well. 

We must not forget to deactivate the telephones, alarms, etc. If we put music in the background, it is best to be relaxing and in repetitive cycles so that our perception does not hoard.

It is true that certain meditative practices use relaxing music during them.

However, when we practice "Mindfulness" or "Mindfulness".

it is recommended not to use music since the goal of this practice is to be fully aware of the present moment.

Many people like to meditate in open environments, either in their own garden or in a public park. 

The important thing is to choose a place where there are not many people and that does not have too many noises or distracting elements. 

Wearing comfortable clothes is always positive if what we want is to meditate.

It is highly recommended to remove footwear and other accessories that oppress the body.

In what position can we practice it?

The best position is to sit comfortably on the floor. It does not need to be specifically the lotus position, but the basic thing is that it is the posture that leaves the back at a right angle to facilitate breathing.

Mindfulness Meditation

It is best to use a cushion pad or towel to be more comfortable.

As the cushion can be very thick, it is best to tilt the pelvic area forward, sitting on the same end.

As John Kabat-Zinn teaches us, we can meditate at any time and place, although it is recommended, above all at the beginning, to look for a quiet and comfortable place. 

We can practice sitting on a cushion or on a chair, standing, walking or lying down.

Choosing the most appropriate position for us at that moment.

The vertebrae should be in a straight position since they hold the weight of the thorax, neck, and head.

The legs and arms can be relaxed, but without destabilizing the line of the spine. 

It is a good idea to let your arms fall, supporting them above your hips or leaving them hanging.

It is advisable to sit with the back straight without resting on the backrest, with the hip slightly inclined forward using a small cushion or wedge to allow us to maintain this posture throughout the meditation without curving our spine in the lower back or upper part of our back and/or neck and thus facilitating breathing.

With knees below the level of our hips and arms resting in our lap.

Although there may be patients who due to mobility difficulties, diseases and/or chronic pain need to support the lower back or choose to meditate lying down.

When the position reached causes tension in some area of our body, we must readjust the position of our body.

Exercises

You have to concentrate on a special way of breathing. We must feel it and listen to it, but without thinking about it, letting it flow through our body. 

In that moment of concentration, you can continue issuing a “mantra”, which is a short phrase or word that repeating it relaxes us.

Depending on where we are, it can be said loudly or mentally. It is necessary to create a relaxing image, with a visualization of a site that produces well-being and tranquillity. 

It can be a real or invented site, with both works.There are multiple exercises within the techniques of meditation-mindfulness.

The best known are the "Body-Breathing Meditation" and the "Body Travel Meditation" or "Body Scan".

Mindfulness Meditation

There are so-called formal meditations that usually last between 20 to 40 minutes and those known as “informal or pocket meditations”, which help us practice anywhere and anytime and whose duration ranges from 3 minutes to 5 minutes.

In that moment of concentration, you can continue issuing a “mantra”, which is a short phrase or word that repeating it relaxes us.

Types of Meditation

There are different types of meditation: 

BUDDHIST MEDITATION, ZAZEN MEDITATION, TRANSCENDENTAL MEDITATION, VIPASSANA MEDITATION, KABBALAH MEDITATION, MANTRA MEDITATION; SUFI MEDITATION, DZOGCHEN MEDITATION, CHAKRA MEDITATION.

Unlike other meditations, mindfulness meditation has no religious or spiritual connotation.

Although it has its roots in the Buddhist meditation, the Mindfulness or Mindfulness is a scientifically validated mind focusing methodology, with more than 35 years of scientific studies that were born with the 8-week program of John Kabat-Zinn for the treatment of patients with different diseases.

Mantras (OM, OM AH HUM, OM TARE TUTTARE …) are not used, nor is it necessary to use candles, incense…

The Mindfulness techniques help us to focus the mind again and again in the present moment and learn to break the rumination habit or vicious circle of negative thoughts. 

It does not use visualizations, nor positive affirmations as in other types of meditation.

With the usual practice, we will begin to understand our patterns of thought and behaviour and, therefore, to know ourselves better.

There are different methodologies within Mindfulness strategies within their use in psychotherapy. The most used are MBRS (Mindfulness-Based on Stress Redaction) & MBCT (Mindfulness in Chronic Therapy).

What is the main reason to practice Mindfulness?
Mindfulness Meditation

Some research in medical journals has made it clear that practising Mindfulness for half an hour daily relieves the symptoms of disorders such as anxiety and depression. 

Research has also discovered that focused meditation could contain highly positive effects when it comes to perceiving pain. 

The results are validated, even with control of the so-called placebo effect, since the well-being lasted up to 6 months.

Why Meditation?

Meditation improves our ability to concentrate and emotional intelligence. 

Meditation also associated with the optimization of the resources of our immune system, in addition to the improvement when it comes to perceiving loneliness in the elderly.

Currently, there are specific therapies, which incorporate some principles and techniques of Mindfulness. 

We put as an example the MBCT, a therapy that frankly has given very good results, where it proves to be as effective as antidepressants, reducing the risk of relapse.

These techniques are used to improve the quality of life or alleviate effects in people with anxiety disorders, chronic pain, personality disorders, etc.

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