Mindfulness Meditation
Mindfulness meditation stresses the cultivation of a receptive quality of mindful attention towards whatever arises in the sphere of our experience. The following practices are associated with this kind of mediation: vipassana, zazen, dzogchen, self-remembering.
Mindfulness meditation frees us from memories of the past and fantasies of the future by bringing the reality of the present. Only when we are present, we are clear of what we are feeling, thinking, and doing. Mindfulness helps us become aware of the reality and beauty of the world.
As our mindfulness develops, we begin to see more choices, resources and opportunities in our lives. Mindfulness helps us to:
Improve concentration and awareness.
Increase the clarity of our thinking and intentions.
Enhance the quality of our communication and relationships.
Improve efficiency.
Deepen insight and wisdom.
Strengthen faith and self-confidence.
Create more authenticity and soul in our lives and work.
Mindfulness and Self-Remembering
Self-remembering is the ability to be aware of what we are doing. This ability enables us to perfect our perception and actions. It brings clarity, calm and freedom to the mind. This awareness guides us towards reaching our goals.Â
Keep your mind on what you are doing; when it wanders gently bring it back to what you are doing without criticism and reprimands.
Doing what you love to do with mindfulness can be a good start for your awareness and self-remembering practice.
- Choose one of your favourite activities.
- Make a decision to give this activity your full mindful attention.
- Start slowly and mindfully. Stay relaxed and give this activity your full attention.
- When your attention wanders, gently come back to your state of full awareness of what you are doing.
- When tension rises, relax and smile to yourself.
- When you finish you period of mindfulness training, pause for a few moments and reflect on your experience.
Remember, that any activity can be a practice for developing your concentration and mindfulness. It is not the activity that determines the quality of mental awareness, but our energy of mindfulness we give this activity.
Practicing Mindful Eating
Every activity offers an opportunity to practice mindfulness. Practicing mindful eating can be revealing. As we bring our attention to the steps involved in eating, we can awaken deep self-understanding.
Begin by simply smiling to yourself. Feel your hunger and notice the smell of your food.
Become aware of how you are moving to reach the food. Notice how your hand or spoon touches the food. Feel this sensation.
Bring the food into your mouth. Notice your each movement. Remain mindful and notice the touch of the food on your tongue, notice the taste that is filling your mouth.
Chew your food mindfully and feel how tastes and textures blend. Notice how the taste disappears as you continue chewing. Swallow mindfully.
Pause for a moment and notice any feelings of impatience that would force to reach your for another mouthful and put it in your mouth before the first one is swallowed. Take control of your urge, watch how desire to eat more arises, stay mindful of seeing, smelling and other processes involved into eating.
Mindful eating may reveal to us many of our compulsive attitudes towards consuming. When we are able to step back and notice the processes and content of our activities, we would be able to identify and change our old limiting patterns. Are our choices really nourishing us? How well are we chewing and assimilating information in other areas of your life? Are you capable of digesting your information? Becoming mindful in your life will help you reveal patterns that promote or impede personal evolution.
Mindful Listening and Speaking
We spend so much time in interpersonal communication that mindful listening and speaking can become a daily meditation practice. Communication can bring so much pleasure or distress that learning how to become mindful in communicating with others is an important skill.
The following sequence of gestures is the spirit of mindful communication.
Reach your both hands forward, indicating that all your attention in directed outward.
Bring your hands to your heart, indicating that you are in touch with yourself.
Leave one hand at your hear, affirming your connectedness with yourself.
Reach our other hand out, affirming your attention and connection to others and the world.
Keep this gesture inwardly as you engage yourself in a conversation. This gesture will allow you to be in touch with yourself and others.
This kind of mindful meditation can be practiced with people who don’t know that they are the objects of your mindfulness. You can also share this practice with a partner, who would keep this mindful communication gesture, and notice how it would affect your conversation.