Mindfulness is a type of meditation where you focus on awareness of what you’re sensing and feeling in the moment. There are many different types of mindfulness meditation, such as breathing exercises, guided imagery, mindful movement, and sensory exercises. 1
What is Meditation?
Meditation is about training your awareness and getting a different sense of perspective. Meditation involves observing your thoughts and feelings without judgment. 2
There are many different types of meditation exercises that can be used, most commonly involving various deep breathing.
How Do I Practice Mindfulness and Meditation?
Mindfulness for beginners can be confusing since there are many different types of mindfulness practices. If you are looking for a quick mindfulness guide on how you can begin, you can follow the following six steps for some quick mindfulness training: 3
Sit Down: The first step when practicing mindfulness meditation is to find a nice quiet place to sit. You want to be seated in a stable and comfortable position where you can relax.
Set a Time Limit: You should set a simple time limit for how long you will meditate. Starting with 5-10 minutes for your first session is often a good idea. After you practice mindfulness techniques for a while, you can increase the length of your meditation sessions over time.
Close Your Eyes and Notice Your Body: Upon closing your eyes, notice your body and how you feel. Consider your seating position and make sure you are relaxed.
Feel Your Breath: Take some deep, slow breaths and feel your breath as you inhale and exhale.
Notice When Your Mind Has Wandered: Inevitably your mind will wander. Notice when your mind wanders and then refocus your attention on your breath.
Be Kind to Your Wandering Mind: When your mind wanders, don’t see it as a failure. Instead, take it as a learning experience and treat yourself with kindness throughout your mindfulness training.
Basics of Mindfulness Practice
If you’re looking for some helpful hints on mindfulness for beginners, there are some mindfulness basics you can follow. The following mindfulness basics can act as a mindfulness guide as you get started.
Set Aside Some Time
If you want to start doing daily mindfulness meditation, make sure you set aside some quiet time each day. When you’re starting, you don’t need to meditate for a long time. Start with 5–10-minute meditation sessions and work up from there.
Observe the Present Moment
During your mindfulness and meditation training, observe the present moment. Take in the little details about your breathing and how you feel throughout your body. Appreciate each of these little details and moments during this time.
Let Your Judgements Roll By
During mindfulness and meditation, you should let your judgments roll by. Don’t spend too much time judging yourself or how you’re doing. Just appreciate your thoughts, and then refocus on your breath.
Return to Observing the Present Moment
During the process of meditation, don’t get frustrated if your thoughts wander. Take note of your wandering thoughts, and then observe the present moment.
Be Kind to Yourself
One of the biggest tips for meditating for beginners is simply being kind to yourself. You will not master or learn mindfulness meditation all in one day. Take your time and treat yourself with kindness.
Reasons to Start Practicing Mindfulness
There are many reasons to learn mindfulness and start implementing meditation exercises in your everyday life.
Emotional Benefits
There are many emotional benefits associated with mindfulness practice.4 Emotional benefits of mindfulness include:
Reduces stress
Reduces anxiety
Improved self-image
A more positive outlook on life
Enhances self-awareness
Cognitive Benefits
Meditation can also help with improved cognitive functioning. Cognitive benefits of doing regular meditation exercises include:
Improves attention span
Can reduce age-related memory loss
Can boost brain efficiency to process information more quickly
Interpersonal Benefits
Mindfulness meditation can also lead to many interpersonal benefits. Mindfulness promotes kindness that you can take into your everyday life and how you interact with others. It can make you a better listener and help you learn how to manage difficult circumstances better.
Professional Benefits
Mindfulness practice can also have many professional benefits and make you a better worker. Many cognitive benefits will help you concentrate and focus better at work. Practicing mindfulness may also help you learn how to better manage stressful situations on the job.
Impact of Mindfulness Meditation
Mindfulness can have a significant impact on your overall health and well-being.
Reduce Stress: Using mindful meditation techniques can help reduce stress in our daily lives. Deep breathing exercises used during meditation can help promote relaxation. Mindfulness techniques can also help you learn how to manage stressful situations better.
Lower Heart Rate: Deep breathing exercises used during mindfulness practice will help lower your heart rate, promoting better overall health and relaxation.
Improved Immunity: Studies have shown that daily mindfulness can lead to improved immunity and an increased ability of the body to fight off disease.
Better Sleep: The relaxation and stress relief from meditation can get a better night of sleep. For those who struggle with insomnia, meditating before bed can be helpful to calm the mind and body to get a restful night of sleep.
Mindfulness Exercises
If you are looking to get started with mindfulness, you can follow many different types of mindfulness practices.
Basic Mindfulness Meditation Basic mindfulness meditation involves sitting still in a quiet place, closing your eyes, and focusing on your breathing and the way you feel. This is a common meditation practice that can be useful for anyone. If you’re looking for meditation help, many apps and meditation programs offer calm guided meditation.
Learning to Stay in the Present Mindfulness can be practiced at any moment of our daily lives. Whenever your mind feels unfocused, you can focus on staying in the present. Pay attention to the five senses and think about how you feel in the present moment. Take some deep breaths, relax, and focus on what you are doing in the moment.
Tips for Being Mindful in the Workplace
There are many benefits to practicing mindfulness in the workplace. Mindfulness practice at work can help boost employee morale and productivity.
Use a Metacognitive Strategy
While at the workplace, you can use a metacognitive strategy to practice mindfulness while still getting your work done. Focus on your thoughts and feelings in the present moment. Be aware of what you’re doing and working on and think about your work’s benefits.
Acknowledge Your Feelings
When you’re working, acknowledge whatever you are feeling in the moment. If you’re feeling stressed, take deep breaths and focus on positive thoughts.
Mindful Listening
You can practice mindful listening when others speak to you in the workplace or during work meetings. Pay attention to what others are saying and focus on how you’re feeling during that moment. Be mindful of others’ thoughts and opinions in your response to what they have said.
Mindfulness Exercises
We can all use a break at times while we are working. If you’re feeling stressed or burnt out, take a break to take a few breaths. When you’re on your break go sit outside or take a walk and breathe in some fresh air.
Avoid Judgment
When interacting with others in the workplace, try to avoid judgment. Consider how others may be feeling before saying something or acting.
Introduce a Breathing Exercise Before a Meeting
When conducting a meeting, it can be helpful to introduce a quick breathing exercise to make everyone feel calmer and more focused. A few deep breaths at the start of a meeting can make a big difference.
Find Helpful Mindfulness Practice at Genesis Recovery
If you are looking for helpful mindfulness practice, Genesis Recovery has services available that can help. Genesis Recovery has mindfulness meditation programs that can help during mental health and addiction treatment. We can get you the best possible results with our relaxing environment, friendly staff, and effective mindfulness practices. Contact us today for more information on how we can help you.
Genesis Recovery is Licensed by the Department of Healthcare Services to provide Residential Treatment Services. License #370139AN Expiration 9/30/2024
