The life of a modern person passes through a huge flow of information from all sides: TV, Internet, social media, communication with colleagues, family, and friends. It isn’t surprising that each of us gets tired of it from time to time, even if we try to rest a lot, frequently betting via a 20Bet login and going out with friends regularly. And more often, it’s problematic to just stay in peace and quiet. All this only contributes to the appearance of stress and fatigue and can lead to depression.
Calming down, slowing down, and letting go of negativity are helped by mindfulness meditation. Mindfulness meditation is a practice through which we learn to be in the present moment and become aware of our thoughts, feelings without evaluation. It isn’t just a relaxation technique, but a way to gain a deeper understanding of your inner self.
What Is Mindfulness Meditation?
It’s a mindfulness training practice. Meditation allows you to focus on the present moment. And by practicing it regularly, you will learn to accept your feelings and thoughts without judgment.
This practice is based on deep breathing and focusing on the thoughts and sensations in the body that are present in the moment. You don’t need any props like mats, candles, essential oils, or special preparation for meditation. All you need is to find 3-5 minutes of free time in your daily schedule, sit or lie down comfortably, and try to listen to yourself.
The history of mindfulness meditation dates back to the ancient Buddhists, when it was used to attain higher knowledge and alleviate suffering.
The practice gained popularity in the late 20th century, thanks to the efforts of Jon Kabat-Zinn. The scientist developed a special Mindfulness-Based Stress Reduction (MBSR) program that combined mindfulness meditation with elements of medicine and psychology.
The Main Principles of Mindfulness Practices
- Attention. Meditation aims to focus on a chosen object: breathing, sensations in the body, or the current moment. The practice teaches us to observe the world around us and our mind, allowing emotions and thoughts to appear and pass by.
- Non-evaluative observation. Accepting your experience as it’s without naming or evaluating whether it’s good or bad. You allow thoughts to just be and don’t try to change them.
- Acceptance and compassion. The practice involves treating yourself well, acknowledging your experiences, thoughts, emotions, and feelings. It helps you understand your experiences and not judge yourself for them or resist them. All of this contributes to greater mental stability and emotional well-being.
- Regularity. Performing meditation is recommended daily to deepen the skill of being present in the moment. Progress doesn’t become visible immediately; patience and following the goal are key factors here.
Meditation Benefits
Centuries of practice and major scientific research around mindfulness meditation have revealed that it has a profound effect on a person’s consciousness and physical health, as well as all other areas of our lives.
A key skill that people learn when practicing mindfulness is the ability to observe the present moment mindfully, without judgment or evaluation. The technique involves focusing on the breath, the sensations in the body, and the environment without the desire to change anything. This engagement encourages us to see things as they are, without the veil of fears and prejudices.
The practice is effective in normalizing a person’s emotional and mental state. Meditation reduces anxiety and depression, increases emotional stability and a sense of well-being, studies show. Focusing on the present promotes inner harmony and calmness, observation of one’s emotions, and better tracking and acceptance of them.
Mindfulness practice also impacts a person’s physical health: blood pressure normalizes, sleep improves, immunity increases, and overall physical health becomes better.
Meditation also helps you develop communication and leadership skills. Being present in the present, without distractions from the past and future, allows one to be more empathic and attentive to others. The practice helps develop concentration and the ability to make informed decisions, becoming an indispensable tool for personal development and improved performance.
