Mindfulness Meditation: Pressing the pause button on life’s chaos

By Sunil Saxena

Can you slow down your thoughts? You can, if you practice Mindfulness Meditation.

This amazing practice, which is based on breathing, helps you calm your brain and body. It trains you to focus on the moment. You are less distracted, and more peaceful.

As the name suggests, this practice has two dimensions – meditation and mindfulness.

The first is meditation, which is structured activity. All that you need to do is to find a quiet place in your house or your immediate surroundings and sit comfortably in a relaxed posture with your back straight.

Next, focus on your breathing. Close your eyes and focus on the movement of the breath as you inhale and exhale.

Notice your thoughts. You will find that gradually your thoughts start slowing down. This is what makes mindfulness meditation so special.

Some meditators make the mistake of trying to keep out their thoughts. This is a mistake. You waste precious time and energy on an activity that is impractical.

With practice, you will find that there is a fall in stress levels and a lowering of anxiety. Your heart rate will improve; so, will your sleep quality. Your immunity will become better, and symptoms of depression will wane.

By focusing on the present moment, Mindfulness Meditation also reduces the emotional impact of pain, making it more manageable. It changes how your brain processes pain. Research shows that meditation can reduce activity in the brain’s pain centers, and lower your pain levels.

What is Mindfulness

The second dimension of this practice is mindfulness. You can practice mindfulness through routine activities. These can be as simple as feeling the sensations as you walk bare foot across the dew-drenched lawn or hold the toothbrush in your hand and move your arm up and down while brushing your teeth.

Even tasks like doing laundry can help you focus in the moment if you let your mind savour the smell of clean clothes and the feel of the fabric.

You should look for opportunities to practice mindfulness throughout the day.  The goal should be to pay attention to the sensory experiences. When you do so, your mind stays in the present. It is not racing in multiple directions.

Remember, meditation is a journey. The more you practice mindfulness meditation, the more benefits you’ll experience. Give it a try and see how it can help you manage pain naturally.

For more information on Mindfulness Meditation read Mindfulness exercises.

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Meditation can slow down ageing, help you stay relaxed