Is your mind full of thoughts all the time even when at night when you’re about to sleep? Do you have plenty of sleepless nights and wake up in the morning feeling tired as a result of your chaotic mind? When you try to meditate do you find it hard to focus because of the random thoughts that keep invading your mind? You can pacify your mind through mindfulness meditation.
Mindfulness meditation is effective in taming an agitated mind because it helps you identify the cause of your mental agitation and it eliminates or reduces it as much as possible. There are many mindfulness meditation techniques you can practice. Choose the right one – based on your lifestyle and temperament – and experience silence and stillness.
For beginners, meditate every other day for short periods of time, as brief as 10-15 minutes. Sit with your eyes closed in a quiet corner where you won’t be bombarded with any kind of distraction. Pay attention to your breathing as air enters through your nose and as it leaves your mouth. Count your breaths from one to five and start again. Don’t count aloud.
Your mind will naturally wander off. If this happens, don’t worry. Just get back to focusing on your breath and counting it. Counting is necessary as it will help you pay attention and to keep connected to the present moment. Notice that your mind is quieter after a few minutes of meditating.
Mindful breathing can be easily done any time of the day, wherever you are. Drop whatever you are doing and start with three-five mindful breaths. Close your eyes and feel the air going in and out of your nose and passing through your chest and stomach. You can put your hands on your stomach and focus on the rise and fall motion as you breathe. Just let your breath flow at its normal depth and speed. Accept your breathing as it is. It may slowly deepen or slow down; it doesn’t matter, just go with the flow. If your mind is running a mile a minute, mindful breathing meditation can easily stop it and give you peace of mind.
You can practice the mindful walking technique at any time you need to walk somewhere – walking back to your car from the supermarket can be an opportunity to practice walking meditation. Walked at a relaxed, normal pace. Focus on what you are feeling inside your body as you walk. If you find your mind wandering to the sights along the way, this is normal. Just bring your focus back to what is happening to you internally. The idea is to pay attention to the physical experience of walking – from alternating between your left foot and right foot to the motion of your arms and hips as you walk. Mindful walking slows down your thoughts and calms your frantic mind.