Mindful meditation is all about being present in the moment and knowing that you are living every day and giving life your 100% in every way. However, it is not easy to be mindful when you are surrounded by so many things every second. There can be many things that can keep you occupied and you can be in deep thinking for several minutes, but to be mindful you must practice mindfulness. There are several ways to cultivate mindfulness. The way to do is by breathing exercises as they help you connect with yourself on a much better level than any other physical activity. Here are some breathing exercises to cultivate mindfulness:
“Mindfulness is a way of befriending ourselves and our experience.”– Jon Kabat-Zinn
How to practice mindful meditation?
Mindfulness and meditation are not the very different sides of the coin they are something that comes hand in hand. When you start getting into the process you will find it relaxing and overwhelming at the same time. While meditation will bring you closer to your inner self, mindfulness will help you stay in the moment and always be present with yourself completely. All it asks for is the focus and regular practice to meditate and be mindful. Here are tips to start with the practice of meditation and mindfulness:
- Take a seat: It is important to have a good place to sit whenever you start with the practice of mindfulness and meditation. The place you choose should be calm and quiet. There can be many distractions when it comes to practising meditations it feels like every thought you have is coming back altogether. That is why it is important to start your practice in a quiet and calm place.
- Set your time: For the starting, you can choose any shorter time but you can start by increasing your time limit slowly. Start with 5 or 10 mins and slowly increase it as you grow comfortable with your mind. There are several things for the initial phase that will distract you but slowly you will start being comfortable and take it to hours long.
- Notice your body: You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, in lotus posture, you can kneel all are fine. Just make sure you are stable and in a position, you can stay in for a while. Notice how your body is moving and how it is reacting to different things. Take note of how thoughts are coming and going away. This will help you cut from the outer world and you will start connecting with yourself.
- Notice Your Breath: Always notice when your breath comes in and goes out. Follow the sensation of your breath and you will realise that slowly you are cutting from the outer world even more and feeling more alive with yourself. Feel where your breath is going and how it is affecting your body.
- Notice where your mind goes: Inevitably, your attention will leave the sensations of the breath and wander to other places. When you get around to noticing this in a few seconds, a minute, five minutes simply return your attention to the breath. While your mind is wandering don’t judge yourself just relax and let it go. It will always come back. Always remember that you should be kind to your wandering mind or else you will get stuck in any piece of your thoughts.
Meditation and mindfulness are one of the most beautiful ways to bring peace and to stay in the moment. There are not many things that can bring you peace when you are surrounded by competition and negative energy. In a situation like this being present and being happy are some of the things that can help you be yourself and keep smiling. Staying connected to yourself is one of the most important things and once you connect you know and once you know you can be mindful and calm.
Breathing exercises to cultivate mindfulness
Mindful Breathing Exercise 1
Stimulated Breathing is adapted from yogic breathing techniques. Its aim is to raise vital energy and increase alertness.
Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise. Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle. Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.
Mindful Breathing Exercise 2
The 4-7-8 (or Relaxing Breath) Exercise Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Note that with this breathing technique, you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time.
Mindful Breathing Exercise 3
If you want to get a feel for this challenging work, try your hand at breath counting, a deceptively simple breathing technique much used in Zen practice. Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally, it will be quiet and slow, but depth and rhythm may vary.
To begin the exercise, count “one” to yourself as you exhale.
The next time you exhale, count “two,” and so on up to “five.”
Then begin a new cycle, counting “one” on the next exhalation.
These are some easy breathing techniques that can help you get relaxed and find your way into being mindful. Mindfulness takes practice and focus and this can help you gain a very beautiful state of mind. When you are living your life completely and you are living in every moment.