How to do Mindfulness Meditation in 9 Steps? Learn step-by-step in just 15 minutes
Have you ever wondered why mediation is so popular in our culture? It is no wonder that in today’s society, which is full of stress and anxiety, meditation helps people in calming one’s mind and bringing clarity of thoughts.
You may ask, What is meditation? To that, I would say, Meditation is the mindful observance of our own mind. ‘Watching the self’ is the key in meditation. This impersonal act of witnessing our own self from within brings quietness and peace to our being.
The primary purpose in mindfulness-meditation is to observe or watch our inner self — without any judgment, evaluation or expectation. Just by watching, you immediately get out of the never-ending-thought-train. When you stop or slow down the thinking mind, you feel serene and calm.
However, I must add that feeling good and peaceful is not the primary goal of meditation.
The ultimate goal of meditation is to seek to know your own true self. The chief aim of mediation is to experience the no-mind and to seek and know the truth. The realization of the oneness of all life with a compassionate and loving heart is the final fruit of mediation.
But, to embark upon such a quest, one must be relaxed first: physically and emotionally. Therefore, any mediation practice begins with the calming of the mind.
How to do Mindfulness Meditation
Once you are relaxed you are ready to begin your journey. The most common question that people often ask is “How do I meditate?” I have never done meditation before, how can I start?
Well, I was in your spot once and I figured it out. It is actually simple. Below you will find out how one can start practicing meditation and stick to one’s schedule at one’s own pace.
A step-by-step guide
1. Find a place that is quiet and not too warm or cold. Find a seating cushion or something comfortable that you can use to sit on. If you do not have a seating pillow or cushion, you can also use a chair. If you are going to use a chair, make sure that the height of the chair is not too tall or short according to your height.
2. You do not have to fold your arms or feet in a certain fashion or order but you certainly can if you want to. The first step is to make your physical body comfortable. You want to minimize the physical discomfort so that you can take on the greater challenges of the mind and spirit.
3. As you sit and are still preparing, keep this thought in mind that you are at ease and you are safe and at ease. This silent affirmation will help relax your body.
Gently close your eyes and breathe slowly and deep. Do not rush into breathing deeply. Let the natural flow and rhythm take control. Keep breathing deeply yet gently.
4. Now you are ready to “just be”. The first step is to not do anything. Yes, do not do anything. This is the first step. Do not repeat a mantra, or a word or anything. Do not imagine or focus on any image or symbol. Just be. Be relaxed. Just watch whatever the mind is doing.
5. Focus on your breathing and watch how each breath is taking place. Keep witnessing this until the mind has calmed down (relatively speaking). Some random thoughts will keep coming to you. Let them come. You just bring your attention to your deep breathing.
Having thoughts is okay
6. Do not disturb your mind by trying to prevent a thought to occur or by trying to chase a thought. Let thought arise if it comes; let it pass, when they dissolve. Similarly, one thought may be dissolving while the next one is arising. Recognize this fact as the nature of the mind. It is okay. Do not artificially disturb this flow. Let it happen if this happens but make sure you keep watching every thought as they occur.
This is the first lesson of mindfulness meditation. Do not repress a thought; do not do anything at all on your part. You just be a watcher; this very act of watching is meditation.
7. As you become more and more aware of your inner world (being) and your environment with all the sensation that you may be experiencing or feeling in your body, your focus sublimely shifts from your breath to witnessing.
Remember, witnessing means witnessing everything, all that there is witnessing do not filter out anything nor does it expects anything. Keep sitting and keep watching.
Feel the emptiness
8. As you watch, slowly and slowly, the mind will become empty of thoughts. But, if you are falling asleep, come back to the attention. Battling sleep at this deep state of relaxation is difficulty but by regularly practicing, you will overcome.
9. As you become regular in your practice and develop inner strength, in due time, you will also overcome most of the discomforts associated with your physical body. The only key here is to keep sitting and keep watching.
No special instruction is required. You will find your teacher within yourself. Just be consistent and persistent.