Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens. Mindfulness is a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment.
Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress. In mindfulness meditation, you broaden your conscious awareness. You focus on what you experience during meditation, such as the flow of your breath. You can observe your thoughts and emotions. But let them pass without judgment.
The procedure for mindfulness
Find a quiet space. Using a cushion or chair, sit up straight but not stiff; allow your head and shoulders to rest comfortably; place your hands on the tops of your legs with upper arms at your side.
Now breathe
Close your eyes, take a deep breath, and relax. Feel the fall and rise of your chest and the expansion and contraction of your belly. With each breath notice the coolness as it enters and the warmth as it exits. Don’t control the breath but follow its natural flow.
Stay focused
Thoughts will try to pull your attention away from the breath. Notice them, but don’t pass judgment. Gently return your focus to your breath. Some people count their breaths as a way to stay focused.
Take 10
A daily practice will provide the most benefits. It can be 10 minutes per day, however, 20 minutes twice a day is often recommended for maximum benefits.
Mindfulness first appeared in the United States because of Jon Kabat-Zinn, a professor of medication emeritus and creator of the Stress Reduction Clinic and the Center of Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School.
Eight weeks of practice is really benifical.
Benifits of mindfulness
Many theories suggest that, mindfulness is good for our bodies, and mind.
It improves immunity system, makes us more resilient power, and the ability to respond to emotions instead of reacting to it.
