Sitting mindfulness meditation is calming. This mental exercise will help you gain inner peace (the full awareness of the present moment).
During this exercise, meditators try to remain open-minded. They don’t focus on gaining a certain outcome. Instead, they seek to remain detached from their thoughts and emotions to gain clarity.
Many forms of meditation exist. Yoga, walking, guided, and sound bathing are a few of its forms.
If you’re new to this practice, consider sitting mindfulness meditation. It’s easy, and you can do it anywhere. All you’ll need is your focused attention.
Before you dive into sitting meditation,
find out about its benefits. Meditating mindfully is good for your body and mind.
Learning about its rewards will motivate you to make it your daily routine.
The Benefits of Sitting Mindfulness Meditation
Meditating mindfully is good for your mind and body.
So what are these benefits?
Let’s find out…
The Physical
- In a recent Harvard Health Publishing article, researchers found that meditation can help lower blood circulation.
- According to a study published by Dr. Herbert Benson, an American cardiologist and founder of the Mind/Body Medical Institute, meditation can help reduce blood pressure. Having high blood pressure can lead to dizziness, headaches, and nervousness.
The Mental
- A 2010 study published in the Consciousness and Cognition Journal found that mindfulness-based stress reduction exercises like meditation can reduce anxiety and drowsiness.
- According to research published in the National Library of Medicine, meditation can improve brain areas associated with thinking and attention.
Steps to Begin Sitting Mindfulness Meditation
Here are the steps to follow to perform sitting mindfulness meditation:
1. Choose comfortable clothing
Wear loose clothing. Loose clothing will help you relax during a 20 or 30-minute meditation session. If you wear tight clothing, you may get the urge to fidget, which will break your concentration.
2. Select the right chair
Use a comfortable chair. Consider choosing a chair that can support your back and help you sit up straight. Your chair should have soft cushioning. If your chair is hard and uncomfortable, you may put pillows on it to support your back and backside.
3. Sit down
Sit with your back straight. Ensure you’re sitting upright and that you’re not slouching.
4. Close your eyes
Keep your eyes closed. You may get the urge to open your eyes during meditation, but if it happens, remind yourself why you are meditating.
5. Place your hands on your lap
Gently place your hands on your lap. Hold your hands together and relax your fingers.
6. Breathe
Count your breaths. Count your in and out breaths up to 4 and repeat this process. If any thoughts distract you, return to counting your breaths.
Frequently Asked Questions
What is the best time to meditate?
You can meditate at any time. Some people like to meditate early in the morning because they are less distracted. Others like to do it at night to get a good night’s sleep. Consider meditating when you are in a quiet environment and the timing works for you.
What are the most common mistakes people make when meditating?
Here are the typical blunders:
- Holding onto expectations. Some people expect to get the benefits of meditation overnight. That is not the case. You’ll have to meditate several times to reap the rewards.
- Doing too many techniques. When you first start meditating, it is natural to try various techniques. But after a while, consider narrowing your focus to picking one and sticking to it.
- Trying to stop thinking. Meditation is not about stopping thoughts. It is about letting go of thoughts to be in tune with the present. During mindfulness meditation, you may have thoughts that distract you from your goal. If this happens, stay calm and focus on your breathing.
How can I make sitting mindfulness meditation a part of my daily routine?
Use a journal. The quickest way to make meditation part of your daily routine is by using a journal. By writing the dates of your meditations and what you experience during them, you will train your brain to make this mental exercise a healthy habit.
What are the pros and cons of meditation?
Pros:
- Reduces stress and anxiety
- Improves focus and concentration
- Enhances emotional well-being and inner peace
- Increases self-awareness and acceptance
- Strengthens the immune system
Cons:
- Time-consuming to practice regularly
- Hard to maintain consistency in the practice
- Requires patience and dedication to experience benefits
- Can be difficult for those with a busy lifestyle or schedule
- May require guidance from an experienced teacher or mentor
Keep Meditating
Consider meditating often. This spiritual exercise will make you relaxed and more engaged in your everyday activities. And the more engaged you are in your overall life, the happier you will be. To learn more about meditation, check out mindful.org. The website has some valuable information and resources on meditation.