AT A GLANCE

What is Mindfulness Meditation and how can you benefit from it? In short, mindfulness meditation is a mental training activity where you focus your thoughts, feelings, emotions, and sensations by mentally focusing on the present moment and your surroundings. The principle of mindfulness is centered on the idea of promoting self-awareness with regards to our surroundings, emotions, and our psychological state.


What is Mindfulness Meditation?

Meditation is something that we’ve all been exposed to or experienced at some point in our lives. At its core, meditation is a mental activity where the focus is on enhancing our physical and mental well-being by becoming aware of our emotions and thoughts without casting judgment on ourselves. Mindfulness is simply being aware of our surroundings, thoughts, emotions, and feelings, with regard to our present state. To be mindful is to be fully aware of where we are and what we’re doing without feeling overwhelmed by what’s going on around us.

Mindfulness Meditation combines the principle of awareness and emotional relaxation into one physical practice where we focus inwardly to increase calmness, concentration, and emotional stability. The idea is to bring your thoughts into the frame by focusing on your emotions, feelings, and sensations that you experience in the present. Meditation usually involves a designated location free of distractions and triggers where you sit in a comfortable position and allow your mind and physical body to experience their current physical and mental state.

It’s important to note that meditation has been known to help alleviate certain illnesses and promote healthy psychological behaviors. One of the most popular mindfulness programs, the Mindfulness-Based Stress Reduction program, is a form of meditation therapy known to reduce stress and other mental illnesses such as depression and anxiety. By setting aside some time during the day and engaging with your inner self, mindfulness meditation can help alleviate your occupied mind and promote healthy beliefs, thoughts, and emotions.

Meditation is a mental activity where the focus is on enhancing our physical and mental well-being by becoming aware of our emotions and thoughts without casting judgment.
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Meditation is a mental activity where the focus is on enhancing our physical and mental well-being by becoming aware of our emotions and thoughts without casting judgment.

What are some mindfulness meditation practices?

Mindfulness Meditation is not a standard technique that requires one specific routine with no variation whatsoever. It’s a psychological practice that should be unique to your needs and allow you to achieve a psychological state that is centered on relaxation and competence. This is crucial for a meditation routine that is meant to energize your psychological stability. Below are some common basic practices to follow in a mindfulness meditation routine

  • Take a seat
  • Set a time limit
  • Notice your body
  • Notice when your mind wanders off
  • Close your routine with kindness

These practices are designed to provide you with some common techniques used in meditative practices and help ease the process of meditating. Ultimately, it’s up to you to decide how you want to modify or change your routine. This could involve crossing your legs or changing how often you breathe in and out. Regardless, the environment and the surrounding stimulus of your meditation routine is something you should seriously modify to fit your needs when deciding on a routine that works best for you.

The purpose of finding a comfortable location and focusing on your physical sensations is to allow your mind to focus on something specific with any form of judgment or overreaction. When you notice that your mind begins to wander off, give yourself some time so your mind can gradually revert back to the present and its surroundings. The key here is to allow your mind to find its way back to the current moment so you can focus on your emotions, sensations, as well as reflect on your current desires without over-reacting on something that will stir up negative emotions.

What are the benefits of Mindfulness Meditation?

A mindfulness meditation routine can provide you with several psychological and physical benefits. According to Mindful when we mediate, “we get to know our pain, we connect better, we improve our focus, and we’re kinder to ourselves.” As mentioned earlier, meditation practices can help those struggling with high stress levels and anxiety issues. Mindfulness Meditation can also help reduce psychological disorders such as depression, mood disorders, and promote positive emotions such as happiness and overall satisfaction. The same also applies towards attitudes and behaviors. In one meta-analysis study, results showed that online mindfulness mediation had the potential to improve mental health outcomes with the most prominent being reduction of stress levels. The same study also found small effects in decreased levels of depression, anxiety, and increases in overall well-being

When it comes to the physical aspects, mindfulness meditation can also provide you with key benefits that may prolong your physical well-being. This comes in the form of low blood pressure and chronic pain. Such a practice can also treat heart conditions and improve your immune system. In a randomized control trial study, Mediterranean patients with high blood pressure who had received mindfulness training were less judgmental and less depressed overall compared to their counterparts. In addition to the psychological boost, researchers also discovered that patients who went through a mindfulness training routine, had lower levels of systolic blood pressure after eight weeks.

The main point is that the benefits of mindfulness meditation extend well beyond the psychological realm and into the physical aspects. With a proper daily or weekly routine, a Mindfulness Meditation routine can serve as a healthy habit that re-energizes your mood and stabilizes your health in the long run.

Mindfulness Meditation can help reduce psychological disorders such as depression, mood disorders, and promote positive emotions.

Mindfulness Meditation can help reduce psychological disorders such as depression, mood disorders, and promote positive emotions.
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Is Mindfulness Meditation right for You?

If you’re someone who is looking for a routine that can reinforce your thoughts, emotions, attitudes, and behaviors, then mindfulness mediation might be right for you. It’s a psychological technique that can help promote positive psychological thinking and reduce your risk of chronic and other bodily illnesses.

What’s important to note is that mindfulness meditation is not a substitute for other kinds of treatments such as medication or therapy. It is not meant to be relied on solely. It is merely a daily practice that can help you restructure your thought process and promote health and wellness. Ultimately, you have the power to decide as to how you want to go about improving your own wellness.

When we mediate, “we get to know our pain, we connect better, we improve our focus, and we’re kinder to ourselves.”

When we mediate, "we get to know our pain, we connect better, we improve our focus, and we're kinder to ourselves."
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Take Home Points
  • Mindfulness Meditation is a mental training activity where your focus is on relaxation and wellness.
  • Some of the most common techniques in Mindfulness Meditation involve sitting down in a quiet spot and letting your mind focus on your current situation without casting judgment.
  • Mindfulness Meditation can reduce levels of depression and anxiety as well as lower your blood pressure.
  • Mindfulness Meditation is beneficial for those who want to re-enforce their thought process and improve their wellness.
Articles References

Niazi, S., & Niazi, A. (2011). Mindfulness-based stress reduction: a non-pharmacological approach for chronic illness. North American Journal of Medical Sciences, 3(1), 1-32. doi: 10.4297/najms.2011.320
How to Meditate.(2019, January 31st). Retrieved from https://www.mindful.org/how-to-meditate/
Bohlmeijer, E.T., Pots, W.T.M., & Spijerkman, M.P.J. (2016). Effectiveness of online mindfulness-based interventions in improving mental health. Clinical Psychology Review, 45, 102-114. doi: 10.1016/j.cpr.2016.03.009.
Benefits of Mindfulness. (n.d.). Retrieved from https://www.helpguide.org/harvard/benefits-of-mindfulness.htm
Aguilera, M., Arroyo, J.A., Castella, M., Feliu, A., Ferrero, M., Fiella, D., Matas, L., Ponte, P., Roca-Cusachs, A., Ruiz, M., & Sole, M.J. (2018). Benefits of mindfulness meditation in reducing blood pressure and stress in patients with arterial hypertension. Journal of Hypertension, 36, 294-295. doi. 10.1097/01.hjh.0000539863.81866.ac

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