How To Practice Mindfulness Meditation Daily
Mindfulness meditation can teach us “to pay attention to the present moment, recognizing your feelings and emotions and keeping them under control, especially when faced with highly stressful situations. When you are mindful, you’re aware of your presence and the way you impact other people. You’re able to both observe and participate in each moment, while recognising the implications of your actions for the longer term. And that prevents you from slipping into a life that pulls you away from your values.” Bill George, Professor of Management Practice, Harvard Business School”.
What are some of the benefits? Research has found:
- Meditation can enhance emotional control making us feel calmer (Desborders et al (2012)
- It can cultivate compassion (Condon et al, 2013)
- Reduce pain (Grant et al. 20120)
- Greater control over your attention (Jha et al. 2007)
Here are some actions you can take:
Commit to just 4 minutes a day
- Set realistic goals for your meditation practice; find out what time will work best for you and a quiet location
- Use calendar reminders to practice
- Take a few minutes and scan your whole body from your head to your feet.
- Focus on your breath by noticing how it feels as you breathe in and as you breathe out
- Find a guided meditation that will support your practice; explore meditations on -Guided meditations
“Meditation is not a way of making your mind quiet. It’s a way of entering into the quiet that’s already there – buried under the 50,000 thoughts the average person thinks every day.” ― Deepak Chopra