Chapter 4 : Mindfulness Meditation Quick Step By Step

In order for you to fulfill the desired state of peace and calmness, you need to meditate accordingly and orderly. Meditation cannot be achieve by just simple thinking of it, you need to consider different factors and approach so that you can accomplish and do the Mindfulness Meditation the right way.

Step 1 – Choosing The Right Spot

Choosing the right spot is the most important thing in all the steps. You need a location wherein you can concentrate as well as focus. This spot must be quiet, serene, and peaceful. In this process, you can focus your positive energy and release all the restless pressures and problems you have. Remember, that this meditation is describe to be as being aware and not resisting. When you are practicing such meditation, you are enabling the thoughts to pass right through you without aversion and judgment. You should also consider the environment and atmosphere of the area, if it’s too dark or too light. Also, you can choose somewhere inside or outside your house. Any place where you feel appropriate and has no feeling of danger. A place where you can find peace and you won’t be distracted in any way.

Step 2 – Deciding The Method To Use

There are so many techniques, schemes, and processes to meditate. All of the meditation ways are great and can be use, but, the key is you must find one of those to use and maintain for the rest of the meditation process. You need to do such, so that you can focus on the basic proper positions and you can set the concentration on what style you will be using. Trying to do all of the method at the same time, as a beginner, is not recommended for it will definitely lead you to nowhere. For this, it is better to choose one style in the beginning and you can try the others as you go along.

The following are the most common positions in meditating. Find what ensembles your personality and try to develop a routine out of that posture.

  • Seated Position – for some of the individuals who are practicing mindfulness meditation, the seated posture has been the basic and most efficient way of calming the mind and relaxing the body. Its not just the comfort of seating, but, it enables the flow of your positive energy to be concentrated and easily managed. The seated posture also has various ways if you find it not comfortable enough to find your inner peace.
  • Standing Position – this is an upright position wherein you manage the position of your hands as to where you are comfortable that less requires tension and only minimal effort. This focuses on the energy flowing to your whole body. This is one of the most difficult postures since this focuses on the length of time you are able to stand in your feet and still be able to focus on a certain chi in your mind.
  • The Walking Posture – of all the postures, this is has the great advantage over the others. The walking posture focuses on your intention to move in a slower rate of movement, allowing you to concentrate on various parts of the body. This also can be incorporated in your day to day experiences. When walking your hands are in your side and your thought is clear making you focus on the movement and your attention to detail only takes place in your weight letting you relieve the stress you have.

There are also other kinds of Postures that is being use and can somehow be suitable to you. They are as follows:

  • Half Lotus – this is much easier to execute than the full lotus. With your buttocks on the cushion, place one foot on the opposite thigh and the other foot on the floor beneath the opposite thigh. Be sure that both knees touch the floor and your spine doesn’t tilt to one side.
  • Quarter Lotus – just the same as the half lotus, except that your foot rests on the calf of your opposite leg, rather than on the thigh.
  • Full Lotus – this is referred to be as the most legendary as well as famous in the seating posture. With your buttocks on a cushion, cross your left foot over your right thigh and your right foot over your left thigh. This has been considered to be also as the most stable of all the poses.
  • Cobra Pose – named for its resemblance to the graceful serpent. This is pose is very simple since you just need to demonstrate the serpent. An antidote to any tendency to slouch forward. You lie face down in the ground with your forehead on the floor, place your hands under your shoulders with your fingertips facing forward and the outside edge of your hands even with the edge of your shoulders. Keep your feet together and press your legs and thighs into the floor. Then raise your chest slowly acting like the serpent.
  • Cat Pose – stretches your spine for sitting. Begin with your hands and your knees with your spine horizontally and your arms and thighs perpendicular to the floor like a four legged animal. As you exhale, arch your spine upward slowly like a cat. As you inhale, flex your spine downward, beginning with your tailbone and lifting your head slightly at the end of the stretch. Over and over, you constantly do this to relax your body.

With all of the postures described and illustrated, you might be asking as to what the other senses should be doing. When it comes to your eyes, you need to decide whether you shut them close or just open them as they used to be. The problem when it comes to eyes closes is that it gives you the sensation of daydreaming as well as falling asleep, although if you managed to control such sensations, you will be able to see your inner experiences and focus on them alone. Now, when your eyes are widely open, the most common problem with this is that, because your sense of sight is there, you can be easily distracted by the movements around your environment, causing you to lose the concentration you have while meditating. You must decide this because either of the two options can draw attention will be the source of disturbance in your concentration. If you can widen them up and soften your focus, you will find yourself staring and at the same time you’re getting relaxed in no time. In terms of your hands, you can place them anywhere, just as long as you feel comfortable and your hands would not take any tension that may lead to disrupting you. You can place them in your lap or in your thighs, just be sure that you keep them there for the entire period. Your mouth should be closed but not tight, so that you can allow yourself to breathe through your nose, with your tongue lightly touching the roof of your mouth so it won’t wander all over the place.

Step 3 – Getting Relaxed Into The Position You Chose

When you already decided what posture to use, you can now start meditating by making yourself relaxed in that position. Breathing is the most important thing. You should not breathe to deep nor too light, just as long you can maintain the proper breathing that is required for you to reach calmness and being still.

After you are done with the proper positioning and then eventually feeling the relaxation, you will be able to realize the serenity of the scene. You will then get the sensation of different states, it would be in the form of happy thought, or it may somehow produce pain and aches. This only signifies that your focus is now well concentrated and now ready for your mental awareness and can now experience your being and inner peace.

Getting relaxed is the key ingredient of this meditation, now the challenge is that how you maintain that inner peace you are experiencing and what other sensations will arise as you go deep in your consciousness and mental awareness. This concentration covers the dreams, fantasies, ideas, and other images that may visually occur in your mind. The idea of this meditation is not only to gain tolerance of the body and understanding but mainly to expose yourself to being calm and still, that way, you are releasing the stress which is causing you pain and pressure.

The goal of mindfulness meditation is also to observe yourself sufficiently, to be able to understand on how the body and the mind interacts with each other. Keep practicing these kinds of meditating postures until you reach to the point that you can easily release fear, greed, ignorance, stress and restless pressures hindering your potential abilities. You will then notice how you can put down the heavy burden that you have been carrying.

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