Health and Wellness

Mindfulness and Meditation Practice

Times like these can be so difficult for everyone. Some of us used to go out every day for work, school, shopping, hanging out with friends, and so much more. Some of you may have had an increase in stress, anxiety, and depression, and it's important that you take care of your mental and physical health. Understand that taking care of yourself can help you in the long run and prevent your body from diseases, such as heart disease ("Mindful"). Two practices to keep your mind and body at ease are mindfulness and meditation.

What is Mindfulness?

Practicing mindfulness is having the ability to be "fully present, aware of where we are, and what we're doing" ("Mindful"). Mindfulness is something that we all naturally possess, but it's easier to use when you practice daily. This practice helps keep yourself focused in the present moment. Mindfulness is all about being mindful of your thoughts and keeping your mind from wandering.

What is Meditation?

Meditation is best known as the exploration of the mind. Meditation is being able to travel to "the workings of our minds," which includes our sensations, emotions, and thoughts ("Mindful"). Meditating is a way for us to stay clear from judgment and to unbind curiosity that we may have about the mind.

How to Practice Mindfulness:

1. Set aside any free time that you may have throughout the day for your mindfulness practice. You do not need any special equipment. Be sure to have space and a clear mind.

2. Stay in the present moment and make sure that you do not let your mind wander elsewhere. The main focus of mindfulness is to pay attention to your current state of mind, not quieting or shutting down other thoughts.

3. Let any judgments that may come to mind pass. Try to make mental notes of when you notice judgment during practice, but let them simply pass.

4. Realize that it is normal for your mind to get stuck in thought. Mindfulness helps in coming back to the present moment without over-thinking or worrying about past or future situations.

5. Mindfulness is simply about being mindful of your state of mind and recognizing when you should bring yourself back to your current state. Remember to be kind to yourself and not judge your mind for the thoughts that may creep in without permission.

This may sound like a simple task, but it is not as easy as it seems. This is all about the mind and keeping it from wandering. Research has shown that training your mind to be mindful remodels "the physical structure of your brain" ("Mindful").

How to Meditate:

1. Find a comfortable position to sit in.

2. If you are on a cushion, cross your legs. If you are on a chair, keep both feet flat on the floor.

3. Keep your body straight, allowing the spine to be in its natural curvature. Make sure not to stiffen your body. Stay relaxed.

4. Rest your arms wherever feels most comfortable.

5. Soften your graze and rest your eyes (closing your eyes isn't necessary unless preferred). If you keep your eyes open, drop your chin and let your eyes focus on nothing in particular.

6. Pay attention to your breathing. Inhale through your nose and exhale out your mouth. Pay attention to the way your chest rises and falls with every inhale and exhale that you take.

7. Be mindful of when your mind wanders, but do not feel the need to eliminate these thoughts that creep in. Gently bring yourself back to the present moment and continue focusing on your breathing.

8. Now gently lift your gaze. Notice how you are feeling at this current moment. You are relaxed and calm.

There are many benefits to practicing mindfulness and meditation on a daily basis ("Mindful"). You'll feel yourself becoming calmer and kinder. You will notice that you are more patient. These practices will initiate changes in other parts of your life as well. Setting aside free time to work on yourself is always needed. You may feel like you are stuck in thought, or don't feel like yourself right now, but this is the perfect time to work on you.