![]() Instead, let go of whatever it was you were thinking about, reopen your attention, then gently return your awareness to the breath, being present for each inhalation and exhalation. You don’t need to pull your attention right back to the breath. When this happens, simply notice what it is you were thinking about or what was distracting you, then take a moment and pause. “It’s the natural conditioning of the mind to wander,” said Ms. There’s nothing wrong with this - thinking is just as natural as breathing. You may notice other sensations in the body, things happening around you, or just get lost in thought, daydreaming about the past or present, possibly judging yourself or others. It’s inevitable: During meditation, your mind will roam. Our minds wander so easily, and the clear instructions of a teacher can help bring us back to the present moment. Though meditating on your own is an essential part of a complete practice, the steady guidance of an experienced teacher can be invaluable, especially as you’re getting started. “Each of the applied mindfulness practices brings alive an experience that might otherwise be more automatic,” said Ms. In addition to basic meditation instructions, we’ve compiled guided meditations for a few popular exercises including the body scan, walking meditation and mindful eating. Instead, the practice involves paying close attention to the present moment - especially our own thoughts, emotions and sensations - whatever it is that’s happening. But it isn’t about trying to empty your mind, either. Mindfulness meditation isn’t about letting your thoughts wander. “Not just when we’re sitting on the cushion.” “The purpose of mindfulness meditation is to become mindful throughout all parts of our life, so that we’re awake, present and openhearted in everything we do,” said Tara Brach, a popular meditation teacher based near Washington, D.C. It’s a tool you can use to bring yourself back to the present in stressful situations.”īut we shouldn’t stop being mindful when we stop meditating. “Some people complain about taking time out of their day,” said Atman Smith, who teaches meditation to underserved communities in Baltimore. Even just a few minutes a day can make a big difference. ![]() ![]() Setting aside time for formal meditation is an important way to establish a routine and get comfortable with the practice. ![]()
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