Meditation and Mindfulness: A 2-Part Series-Meditation

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I knew what meditation was a long time ago in the early ’60’s when the Beat (you might call it beatnik) generation used to meditate, along with saying the repetitious and obnoxious “Om.”

I just heard of mindfulness 3 years ago. So the 2 part-series are about meditation and mindfulness, two related but also somewhat different. But differences exist.

Ready? Here we go!

Meditation is a practice that involves focusing the mind to achieve a state of mental clarity, emotional peace, and relieve physical stress on your mind and body. There are many different types of meditation, but most share some common elements.

Choose a comfortable spot:

Make sure to select a quiet place where you won’t be interrupted.
You can sit as long as it’s comfortable and you won’t be disturbed for the whole meditation.

Determine a time limit:

Brand new to meditation? Begin slowly, like 5 to 10 minutes. As you become more comfortable with the practice, you can very gradually increase the minutes to 15, 20, or even 30 minutes–or more if possible.
Set a timer. Do you have phone? Perfect to set the time!

Focus on Your Posture:

Keep your back straight. Picture this: a string pulling the top of your head back. An upright posture helps you stay alert.
Let your shoulders drop and place your hands on your knees or lap, palms up or down, until you feel relaxed.
You can meditate with your eyes open or closed, and often find it easier to meditate with eyes closed to avoid visual interfefence.

Pay Attention to Your Breath:

Pay attention as your breath enters and exits your body.
Breathe normally and observe the breath as it is.

Observe Your Thoughts:

Your mind will ultimately ramble, but observe you thoughts, feelings, or sensations without judgment. Then bring your focus back to your breath.
Don’t condemn yourself for having thoughts, but then return your focus to your breathing.

Body Scan Technique:

Beginning from the top of your head, slowly bring your awareness to each part of your body, noticing any tension. Relax each part as you move downwards, from head to toes.
Consciously relax those areas and let go of any tension as you become aware of any discomfort.

Complete Your Meditation Gradually:

Don’t rush to get up when your timer sounds. Take a few deep breaths and notice your environment.
Acknowledge how you feel after your meditation session.
Before opening your eyes (if they’re closed), take 10 seconds to feel thanks for the time you’ve offered yourself to tranquility and refresh yourself.

Reflect on Your Experience:

Take a moment to write down any thoughts or feelings that came up after meditating. This can help you keep track over time.
The two most important things in meditation are consistency and patience. Meditation is a skill that improves with practice.

Integrate Meditation into Your Daily Routine:

The best time to meditate is up to you, but keep it consistent.
If you miss a session on meditation if your schedule changes, simply resume where you left off.
Go for focus and peace in your life, and do the best you can.

As Wayne Dyer, American author and motivational speaker, once said, “Meditation is a vital practice to access conscious contact with your highest self.”

Highest self! You will eventually see meditation as doing just that.