If you are looking for an effective and long-term solution to get away from depression, anxiety, and stress, mindfulness is your answer. One of the great advantages offered by this discipline which has burst into the field of personal development to change our way of healing ourselves, is that you can practice it on your own and from the place you choose. Do you want to learn how to do mindfulness meditation? Stay with us and learn all the basics and techniques of a way of meditating that can transform the way you perceive the world and yourself.
Steps to practice mindfulness meditation effectively
For your mindfulness meditation to be effective, you need to follow the series of steps detailed below:
Choose a quiet place
Mindfulness meditation is a practice that requires concentration, which can only be achieved, at least in its initial stages, in a quiet environment.
Therefore, you must make sure that the place or little corner you choose to practice this meditation is one where you do not receive noise from traffic and, of course, where you do not receive interruptions, either from your surroundings or even from technological notifications.
Disconnect from everything and everyone, and preferably choose a place that is made up of colors that you find pleasant, as well as some vegetation, and in this regard, indoor plants are very valid.
Body posture
We are used to hunching over to adapt to the different devices that liven up our daily lives. However, when it comes time to do mindfulness meditation, it is necessary to get rid of this posture and adopt a completely different one.
First, you will sit in a comfortable place, which can be the floor, a sofa, an armchair, or a seat, and then you will align your spine to achieve a straight back.
An aligned spine will allow for optimal air passage, which is essential to achieve deep oxygenation during the conscious breathing phase.
Deep and conscious breathing
As you take deep breaths, which you do by pushing your diaphragm down so that your lungs have more air to expand and thus allow more air to enter, begin to become aware of your body.
To achieve this goal, close your eyes and become aware of everything that is happening to you on a physical level. Mentally go through your entire body, both inside and out, including your hair, which you should preferably wear loose for this occasion.
Begin to become aware of your heartbeat and how it feels in different parts of your body.
Expand your focus
In the final phase of mindfulness meditation, you will broaden your focus to become aware of the life experiences that each of these small changes has produced for you.
The most important thing at this stage is that you do not judge anything you feel, but rather that you simply describe the sensations, give them a name, and finally, accept them.
Why is non-judgment so important in mindfulness meditation?
The question you’re probably asking yourself right now is why there’s so much emphasis on not judging. The answer lies in the goal of mindfulness meditation, which is to make you aware of your emotions so that you can recognize and manage them. To do this, you need to accept them without labeling them as good or bad but rather live them as what they are: experiences that allow you to know yourself better and give the present moment the immense value it has.
Benefits of mindfulness meditation
Mindfulness meditation was created to give you a great deal of benefits in exchange for very little effort, but a great deal of confidence. Its frequent and conscious practice gives you the following benefits:
- Efficient emotional control and management
- Improved cognitive function, including memory
- Increased ability to relax
- Achieve better quality sleep
- Reduction of stress, anxiety, and depression
- Improvement in friendship, work, and relationship ties
Start your mindfulness therapy with the help of a professional
If you have found mindfulness meditation interesting, you will surely want to take a few more steps in this discipline to delve into mindfulness therapy. Once you experience its benefits, which are greater, deeper, and longer lasting than those you can achieve with a meditation on your own, you will realize that your life will never be the same again and you will make this therapy your unmissable appointment. Meet our mindfulness therapists and feel the way you deserve.