What is Mindfulness Meditation?

What is Mindfulness Meditation? 

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally” (Kabat-Zinn, J., 2010). 

Mindfulness meditation is a practice that helps retrain the mind to notice and slow down racing thoughts, move through negativity, and calm both your mind and body. Mindfulness meditation is an ancient meditation technique that encourages individuals to train their mind to be presently aware of each moment by acknowledging any thoughts, feeling, emotions or sensations within any given moment, without judgment or reactivity. Individuals have been practicing mindfulness is a variety of capacities for thousands of years. Originating in the Eastern hemisphere, mindfulness has been linked to religion such as Buddhism and Hinduism, and non-religious traditions such as yoga and meditation. 

How Can Mindful Meditation Help Me?

Incorporating Mindful Meditation into your routine can help improve your mental and physical health. Mindful Meditation has been shown to reduce stress, improve immune function and increase quality of sleep. 

How Can I Practice Mindful Meditation?

Try a Body Scan Meditation

A body scan meditation is a simple way to tune into what is going on in your body. Take a seat in a comfortable chair or lie on your back with your legs extended and your arms resting by your side. Take a few deep breathes, close your eyes and notice each part of your body, starting at your head or your toes. Allow yourself to notice any sensations, stiffness, comfort, or discomfort. Name whatever you notice, without judgement. Allow yourself to check in with your heartrate. Is it fast? Is it slow? Check in with your breath. Check in with your emotions. What do they feel like in your body? Check in with your jaw. Is it clenched? Is it relaxed? Ask your body what it needs, then give your body what it is asking for. 

This practice can be done as many times a day as you need. Some body scans can take more time, while others may be a quick check in to see how you can work with your body in a specific moment. 

References: 

Kabat-Zinn, J. (2010). Arriving at your own door: 108 lessons in mindfulness. London: Piatkus.