Being present may look like a challenge even today and in the age where we receive notifications constantly, have to work on several tasks at once, and project into the future. Mindfulness meditation is a more gentle process of re-initiating the present and restoring sanity in the mind by the clatter of the mind and improving attention on the experiences which occur on a daily basis. Mindfulness is not focused on thinking in a nonjudgmental and curious way when trying to stop thinking. But over time the habit could help balance out the emotions, pay more attention and have a sense of a deeper peace. These eleven suggestions of meditation to mindfulness may help you to be more of a present moment type, either as a beginner student of meditation, or as a student who needs to learn new tricks to busy him or herself with the present moment.
The Mindfulness of Breath Meditation
By focusing on the breathing (in the natural way) a steady state of consciousness is created. Breathing heavily is one of the ways of bringing the mind back to mind whenever one loses rhythm.
Body Scan Practice
The slow changing of the focus within the different parts of the body encourages relaxation and sensuality. It is a kind of strategy where in many cases a low-level tension may be reduced in such a discreet way.
Five Senses Grounding
Having what you can have in your sight, hearing what you can hear, touching what you can touch, sniffing and tasting what you can sniff and taste will bring an individual closer to what is within immediate environment such that one can easily forget about what they are ruminating in the mind.
Mindful Walking
Slowly shifting and watching the feet, balance and environment, one turns a movement/presence meditation out of an otherwise normal activity.
Sound Meditation
Instead of being counterproductive, the presence of an open opportunity to hear all the sounds in the surrounding environment such as voice of traffic in the distance, the birds or even the hum makes one to embrace the current moment.
Thought Observation
Oscar is lying and letting thoughts pass through one without thinking and this leaves mental space. The taking away of such an exercise of identifying with mental chatter is deprived.
Loving Kindness Reflection
Practices this through a silent wish to himself and others well and ensure the presence of warmth and emotional access and focus in their purposeful understanding.
Emotion Labeling Practice
Emotion can ever be mildly detected as it is happening (e.g. as frustrating or joyful) and it minimizes it and maximizes the focus on emotion at a given moment.
Micro Meditation Pauses
The silence at different intervals of a day i.e. before responding to messages or attending meetings nullifies the mindfulness so that one does not need to spend many hours.
Open Awareness Meditation
Releasing oneself into anything to come, a feeling, a sound, a thought, in not narrowing down to a single thing but instead to everything will give an open, flexible consciousness pegged on the time at hand.
