Mindfulness
is the ability to remain aware of how you’re feeling right now, your
“moment-to-moment” experience—both internal and external. Thinking
about the past—blaming and judging yourself—or worrying about the
future can often lead to a degree of stress that is overwhelming. But
by staying calm and focused in the present moment, you can bring your
nervous system back into balance. Mindfulness can be applied to
activities such as walking, exercising, eating, or meditation.
Meditations that cultivate mindfulness have long been
used to reduce overwhelming stress. Some of these meditations bring
you into the present by focusing your attention on a single repetitive
action, such as your breathing, a few repeated words, or flickering
light from a candle. Other forms of mindfulness meditation encourage
you to follow and then release internal thoughts or sensations.
Practicing mindfulness meditation
Key points in mindfulness mediation are:
- A quiet environment. Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions.
- A comfortable position. Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a cross-legged or lotus position.
- A point of focus. This point can be internal – a feeling or imaginary scene – or something external - a flame or meaningful word or phrase that you repeat it throughout your session. You may meditate with eyes open or closed. Also choose to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes.
- An observant, noncritical attitude. Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude during your relaxation session, don’t fight them. Instead, gently turn your attention back to your point of focus.
