Practicing mindfulness meditation involves directing your complete attention to sights, sounds, smells, sensations and thoughts. Concentrate on senses that you do not notice on a daily basis. Paying attention to your breathing in meditation helps you focus your attention instead of letting your mind take over and control you.
Breathing is essential to successful meditation. Sit comfortably in a chair or lie down. You can also stand in a controlled position. Close your eyes when you first start this process so you can concentrate. Observe and feel the rise and fall of your abdomen and notice the inhale and exhale at a slower rate. Make note of your sensations as you inhale and exhale. Feel your diaphragm expand with each inhalation and deflate with each exhalation. At first, it is natural for your attention to wander off and this may happen often during the first few attempts at this.
When first starting on this mindfulness meditation journey, tune in to your breath at random times of the day and observe your abdomen rising and falling through three or four breath cycles. Pay extra attention to your thoughts and bodily sensations.
During times of stress, visualization meditation may help relieve anxiety. Think of your mind as a large body of water. Imagine riding waves of stressful thoughts and then allowing them to flow away from you. Allow them to flow away without dwelling on them. Constant conscious deliberation and acceptance of stressful events helps your mind open up to new opportunities. You will begin to notice the change in yourself as you continue to practice meditation and move away from the feelings of self-pity, jealousy, anger or sadness. Mindfulness helps us achieve more contentment with our lives. We accept consequences and explore opportunities instead of being in denial.
By meditating just 15 minutes a day you will see a change in the way you focus on the world around you. You may see a change in your level of patience and take your day more slowly and comfortably. This will help you to continue to become less stressed in your daily life. When feeling successful and letting your mind go, you will take this to other areas of your life. If you are in a meeting at work instead of getting stressed about an impending deadline you may instead decide to take some deep breaths and plan a step by step solution so that you are not anxiety ridden.
Also, this may bring about a complete change in your workout routine. Meditation and mindfulness practice will make you more aware of your workouts. You will notice more concentration in your Pilates or Yoga classes and less thoughts of the outside world stresses during your every day workouts. This will make your workouts even more beneficial, not just physically but also improving your emotional well-being.
I hope that these suggestions have been helpful and that you will find solutions in some mindfulness meditation practices and your everyday fitness and wellness goals. I would love to hear some of your stories……