| Mindful meditation is probably the most effective | | | | anger, guilt and fears. A recent study conducted |
| type of meditation but the most difficult to do. | | | | at the University of Oxford suggests that |
| Isn't that the way it always is? It is difficult | | | | long-term mindful meditation can even thicken the |
| because the mind is not "locked" onto something | | | | gray matter of the brain. |
| like the breath, a word or counting. The mind is | | | | You can use the exercise below as a guide for |
| left alone to attend to its own thoughts which can | | | | mindful meditation. Remember to start out with a |
| be a monotonous and even a frightful thing for | | | | few minutes and increase the minutes every day. |
| some people. | | | | Try to work up to at least one hour of |
| For beginners, listening to the mind does not need | | | | meditation. |
| to be done for long hours. Fifteen minutes is | | | | Set a period of time that you are going to |
| often sufficient, thirty minutes is better and an | | | | meditate and stay with that amount of time |
| hour is excellent for a good sitting of quietness | | | | during your practice. Use a timer such as a |
| with the mind. In order for you to be able to | | | | kitchen timer. Sit either on a chair with your feet |
| observe the mind it is best to quiet the mind by | | | | flat on the floor or on the floor cross-legged. Use |
| doing your chosen concentration practice | | | | pillows if they help. Try not using a back support |
| discussed in the first article of this series. Minds | | | | unless it is absolutely necessary. Sit with your |
| are very busy. They plan events, solve problems, | | | | back as straight as possible. You may shut your |
| carry on conversations, and do just about | | | | eyes or keep them open. You can even let your |
| anything to keep from remaining idle. While | | | | eyelids relax and become partially closed. Take a |
| meditating, the mind might be deciding how to | | | | deep breath and slowly exhale and become as |
| arrange the new furniture arriving tomorrow or | | | | relaxed as possible while sitting. Allow your breath |
| trying to remember where you left the keys to | | | | to move on its own in and out of your nose while |
| the front door. The mind also loves to think about | | | | you settle down. Once you are relaxed begin to |
| past and future experiences, anything to keep | | | | focus on your breath more intently. You may feel |
| from focusing on the present moment. | | | | the breath move over your upper lip or at the tip |
| There is a story of a young monk who was | | | | of your nose. When thoughts appear simply notice |
| preparing to meditate under a banyan tree with | | | | them for what they are - just thoughts. Do not |
| his master. The young monk said to his master, "I | | | | react to the thoughts. In other words, if your |
| have tried very hard not to think while meditating | | | | mind tells you that you need to get up right now |
| but thoughts keep coming in and out of my head. | | | | for some reason before actually starting this |
| What is the secret to not thinking?" The master | | | | practice, notice the thought and do not get up. |
| turned to the young monk and said, "I did not say | | | | Bring your attention back to your breathing. I |
| to not think, I said think nothing of your thoughts." | | | | promise you, thoughts will try to get you to |
| What the master meant was to simply let the | | | | either move or get up. The object here is to sit |
| thoughts come and go but don't take them | | | | as still as possible while little itches, discomforts, |
| seriously - they are nothing but thoughts. | | | | thoughts, etc. are magnified into what will soon |
| Unlike concentration or thoughtful meditation, | | | | seem like major concerns or even catastrophes. |
| mindful meditation is more beneficial in | | | | If you are able to sit still with all of this turmoil |
| understanding how your mind works because the | | | | going on within your mind and body you will be |
| primary focus is on watching the mind rather than | | | | able to carry your mindfulness with you wherever |
| using the mind. Watching the mind is a euphemism | | | | you go. This is the big payoff in mindful |
| that is often used to describe the process of | | | | meditation. When you have a judgment about |
| mindful meditation but you are not actually | | | | yourself or someone else you will be able to |
| watching the mind as much as you are aware of | | | | recognize it as just a thought, nothing more. |
| what is happening with the mind. Mindful | | | | When you begin to become anxious you will be |
| meditation is much more than just sitting and | | | | able to recognize what thoughts are making you |
| contemplating on an object or a subject. It is an | | | | anxious and the anxiety will disappear. Remember |
| event that involves being alert to your thoughts, | | | | it is thoughts that make us who we think we are. |
| feelings, sensations, perceptions, images, and body | | | | If it were not for thoughts would your body be |
| movements. Tons of research has shown mindful | | | | anxious, stressed out, angry, sad or guilty? Of |
| meditation to help people with pain and emotional | | | | course not. |
| problems such as anxiety, depression, stress, | | | | |