I have known this; you know that we live in a fast-paced world. Hot on the heels of work deadlines, social engagements and a never-ending swipe of digital content, it can feel near impossible to simply stop, breathe. Mindfulness meditation is the antidote to this youngish modern chaos.

Albeit steeped in ancient Buddhist practices, and broadly adopted by modern science in the past few decades, mindfulness meditation can seem one of the simplest yet scientifically grounded types of mediation you will come across today. For the novice to the curious practitioner, this mind-stoking guide will show you how to do mindfulness meditation.

What Is Mindfulness Meditation?

Mindfulness meditation is the practice of intentionally noticing what it’s like to experience this moment, with openness, curiosity and non judgment. Instead of trying to block your mind or reach a state of bliss, mindfulness is essentially about noticing your thoughts, feelings, bodily sensations and surrounding environment as they come — and go.

The idea comes out of Buddhism, specifically the Pali word “sati” meaning awareness or attention. Mindfulness moved into the mainstream and secularized world in the late 1970s, when Jon Kabat-Zinn created Mindfulness-Based Stress Reduction (MBSR) at University of Massachusetts Medical School. Mindfulness is now practiced in hospitals, schools, corporate offices and homes across the globe.

The Science Behind Mindfulness Meditation

Mindfulness meditation has become so ubiquitous, at least in part because we have a growing fund of scientific evidence regarding its benefits. And there are multiple studies showing that mindfulness practice alters the brain structure. Studies using MRI scans found increased dense grey matter in the hippocampus, responsible for learning and memory — and decreased grey matter in the amygdala, brain real estate linked to stress and anxiety.

In addition, mindfulness practice has been associated with lower amounts of cortisol, the body’s main stress hormone. Particularly, research published in high-impact journals including JAMA Internal Medicine and Psychological Science have shown that mindfulness-based methods can reduce depression, anxiety and chronic pain as well as improve immune function. Google, Apple and General Mills are just a few of the companies that have incorporated mindfulness programs at work, where many employees are reporting increased productivity, creativity and workplace satisfaction.

Core Principles of Mindfulness Meditation

The principles of mindfulness meditation are based on a few key things. Not judging, so witnessing what you experience without passing any judgement, just pure observation of it, calling anything wrong or right. The feeling that letting things take their time but not in an expecting how there should be. Beginner’s mind calls us to engage with each moment as a new one, curious and open.

Trust means learning to have faith in yourself and your own wisdom. Non-striving: Goals in meditation is not trying to get anywhere or attain something at all. Acceptance is to witness what is right now. Letting go means releasing words, emotions or sensations instead of holding on.

These principles enable you to develop a certain, non-reactive compassionate relationship with your inner experience and this is the essence of mindfulness practice.

A Detailed Guide Of Practicing Mindfulness Meditation

Mindfulness Meditation: How to Start — You don’t need any special requirements or materials in order to begin a mindfulness meditation practice. Sit in a quiet and comfortable place. You can do it in a chair or on a cushion, the floor — anything that lets you be upright but relaxed. Start with five to 10 minutes at a time, and increase as you feel more comfortable.

Gently close your eyes and take a few deep breaths to get anchored in the present, registering the natural rise and fall of your breath. Notice the air coming through your nostrils, shifting and moving in your chest or belly, and then out of you. Whenever your mind starts to wander — which it will, inevitably — kindly and without judgment return your attention back to the breath. Noticing and returning — that is mindfulness in a nutshell.

When your mind wanders, it is not a failure; you are training in the moment that recognizes that drifting away and redirects.

Different Forms of Mindfulness Practice

Mindfulness exists outside of formal sitting practice. You can embed it into your normal routine so the thread of wisdom doesn’t break throughout the day. Mindful eating is to take it slow, to pay attention to textures and tastes and smells with no distractions. Mindful walking is the act of focusing on every step you take, what is beneath your feet and how your body is moving.

Mindful listening: Essentially active listening, where you aren’t thinking about what you’ll say next while the other person talks. For example, washing dishes or folding laundry can turn into mindfulness tasks when done with full attention.

Body scan meditation, a close relative of mindfulness, is the conscious directing of attention to various parts of the body with the intention of building awareness and releasing tightness.

Challenges You May Face and Ways to Overcome Them

The most common misconceptions some beginners have about meditation is that your mind has to be blank — as in, all thoughts must leave your head. This is a myth. Mindfulness is not about stopping thoughts, it is how you relate to the thoughts. You become aware of them instead of being overtaken by them, observing from the perspective of calm awareness. One of the more common challenges is restlessness or boredom.

“If you find yourself starting to get antsy or impatient while meditating, just be curious about that rather than being upset. Then there’s the consistency problem — developing a daily habit takes time and commitment. Begin with five minutes a day and add more time as you ease into it; all these steps can set the stage for a sustainable habit.

Meditation apps that guide you through the process, like Headspace, Calm or Insight Timer may also be helpful for beginners in providing structure and motivation.

Benefits of a Regular Mindfulness Practice

Highlighted References Featured Image Regular mindfulness meditation can do a lot more than relax you. The practitioner typically notes calmer change the longer they do this practice; more understanding of themselves and others; concentration for short periods expanding, their sleep seeming better.

Mindfulness also decreases rumination — that over-the-top thinking about negative things — a big factor behind depression and anxiety. It also builds resilience, so that people can respond under life’s pressures with more equanimity and less reactive emotion.

Those who meditate regularly will tell you they feel a more profound sense of well-being, purpose and connection to life. So as a result mindfulness meditation is not only a technique it’s an attitude on how you approach your mind and environment.

Getting Started: Tips for Beginners

If you’re a mindfulness meditation beginner, it turns out the only thing that really matters is starting. Do this at the same time, every day — I typically suggest mornings, because it helps to set a calm tone for your day. Create a space in your house for practice, even if it’s just a small nook to put down a cushion or light an incense stick.

A great way to get yourself started with some guided meditations so you know what mindfulness feels like. Try not to rush yourself, give yourself some time; meditation takes a long time to build the habits. To dive deeper, search for a local group practicing mindfulness or try an eight-week MBSR course.

And above all, keep in mind that every moment of awareness — no matter how small it is — is another step on the path to a more mindful, peaceful and fulfilled life.

Take the first step towards a calmer mind and healthier lifestyle. Support your wellness journey with BenvitalFive and experience the benefits of better balance, improved focus, and overall well-being. Make it a part of your daily routine and feel the difference from within.