Mindfulness encapsulate intentional dedication of one’s attentions to the internal and external experiences unfolding in the present. It is also achievable through the practice of intentional self-regulation of attention from moment to moment (meditation). In shamatha or mindfulness meditation, the aim is achieving a mind that has calm and stability which is its natural aspect.
Learning how to do shamatha takes sometimes combined with practice. It’s also possible to incorporate mindfulness techniques into everyday life such as self-heating in a sauna parlor, eating, walking and going about one’s daily tasks. Continued practice of mindfulness meditation strengthens the mind and eventually, achieving peacefulness without a struggle.
Mindfulness is the opposite of forgetfulness. It is when the mind and body are together. Such practices should be enjoyable and effortless. For instance breathing. The practice of mindful meditation has been attributed to increasing of focus, stimulating creativity and decreasing of stress among its practitioners.
The process of mindful meditation involves subsequent processes.
I. Selecting a location.
Choosing a place that eliminates distractions. It could be a quiet part of one’s home or next to a tree outside. The guide is finding a place the peacefulness and detachment from the hum of everyday life are achievable. If one is cultivating a meditation practice, use of calming items such as pictures of special places or lighting candles is considerable.
II. Finding comfort.
Comfort could be found through remaining stationary for minutes, paying attention to room temperatures, and involvement of warming clothes in case temperatures fall.
III. Setting aside some time.
As a beginner, you may want to commence with a few minutes of meditation, increasingly adding in the time towards continued practice.
IV. Assuming different postures.
The standard posture of meditation, lotus is the most common position but not the only one to assume during similar sessions. It is advisable to play around with different postures with the use of pillows or cushions in seeking what is most natural. Fundamentally, there is no wrong way to meditate.
i. Meditation commences with a detachment of self from all things going on in life. This is necessary for settling the mind. For instance, if one had a stressful day is very likely to find oneself thinking about the experienced happening or things to happen in the future. The easiest way to settle in is to let the dancing mind do so for some minutes in efforts of achieving a settling moment. Identifying present feelings and subsequently switching focus to a physical position in making sure comfort is achieved aids in settling the mind.
ii. Settled mind should be followed by Inhalation and exhalation paying keen interest of flow of air in and out of the lungs. Such subtleness about breathing should be proceeded by lengthening and deepening of each breath. Such observance is a mindful practice. It can be practiced through the entire meditation session.
iii. Have control over what kind of thoughts and emotions to engage. In a moment aim at eliminating all negative thoughts and even letting them go. Continued practice of letting go leads to the latter ability more comfortably.
iv. In the event distraction either from noises, thoughts or anything, retreating to the observation of inhalation and exhalation is necessary. The focus on breathing should be based on neutrality such as avoidance of judgment on self-thoughts or one’s practice of meditation. Self-judgment will interfere with the meditating session. The preconception of such happening may aid in avoiding the serious effect on the meditating session.
v. Continued focus on the present moment and most particularly the breathing helps stabilize the mind. In any case, the mind wonders during the practice, returning to the breathing patterns and conscious focus redirects the mind to the task at hand.
The practice of techniques that are mindful
Mindfulness can be achieved during an eating session too. Slowing down and equally paying attention on the food by noting such simple details such as its feel against one’s lips, its smells, ones body’s response to its smell such as salivating. All the mindfulness should be followed by taking of bites and noting the tastes, and how enjoyable is while chewing.
Meditation is also possible while walking. Paying close attention to the feel of walking, on the muscles and their stretch, the feeling of feet against the ground.
The goal is to connect the functioning of both the body and the mind. The practice is very practical and feasible as long as the right hindrances are addressed. By just sitting, doing nothing and working with the mind, one is doing a tremendous amount.