During our mindfulness classes, we hear that we should be observers of our emotions: not engage in the flow of thoughts, but rather stand by and watch the views, neither judging them nor ourselves. This may sound almost like a split personality disorder to a layperson; invariably, we have identified these thoughts as ourselves since we were children. Unsurprisingly, the idea of separating ourselves from our thoughts – our identity – may seem rather alarming.
What else do we hear during the mindfulness course? For instance, that we should be with what is, which means: with what is happening right here at this very moment. Not to loop into the past or the future and not judge what we see, hear and feel, but instead, observe these phenomena as they are.
But this is where a question startles with us: how does then mindfulness differ from meditation? We will try to explain this issue in the following passage.
Mindfulness vs meditation
How, then, can we define mindfulness? The 'fullness of the mind’, so the 'mind’s presence’ is meant more like an exercise in being mindful (attentive, cautious) than an individual’s condition itself. Therefore, meditation is one way of entering a state of increased awareness of internal and external stimuli, but mindfulness is not precisely meditation (in the traditional sense).
Both methods aim for the individual to reach a deepened awareness, but they are not substitutes. They are rather complementary to each other, which means that one way strengthens the other and vice versa.
The main difference between them is that mindfulness can be practiced in any pose and any situation. Moreover, one should practice being highly attentive at all times and during every activity, literally. On the other hand, meditation involves holding the body still for a more extended period so that the mind can take advantage of this stillness and calm down fully. Therefore, meditation is practised mainly in sitting and lying postures.
In the literature and the teachings of spiritual guides, we find a practice called Mindfulness Meditation. It is a meditation that focuses on practicing attentiveness in a still, sitting or lying position. However, it should be remembered that there are quite a few types of meditation, so one should not associate the two concepts. What is more, the mindfulness can be practiced just as well in motion as in sitting.
Since it is impossible to spend one’s life cross-legged on the floor – a man by nature has to stand up from time to time – it will not be possible to practice meditation at all times. But the practice of deeper awareness does not necessarily need to end there. That is when one practices mindfulness.
However, it should be mentioned that there are spiritual teachers who encourage walking (or even dancing! e.g. Osho) meditation. Nevertheless, to bring the most significant benefits to the practitioner, most types of meditation require stillness.
How to start your journey into mindfulness?
Provided that you have lived the standard Western’ world lifestyle so far, observing your emotions, feelings, reactions and thoughts as an 'outsider’ will certainly not come as quickly as it does to trained Buddhist monks. This is why you need exercises such as mindfulness meditation or other similar practices that allow the mind to relax and break away from the thought rush we live in all day.
Below we described a series of such exercises. It should be noted, though, that they are neither meditation in the strict sense of the word, nor mindfulness as such. Instead, it is a kind of preparation. A sort of introduction to your mind for the mindfulness further in the day. The state of mindfulness in which we try to immerse ourselves is a kind of deepened awareness of what is happening 'here and now’. Such a real understanding of reality allows one to appreciate things precisely as they are, which, in turn, contributes to a higher level of life satisfaction and an increase in happiness.
Methods for immediately relaxing your body to enable deeper awareness
1. Controlled breathing
This method is one way to prepare your mind to enter the state of Vipassana, which translates as 'insight’ and comes from the Pāli language. Buddhist monks are teaching it in silent mindfulness mediation retreat all over Thailand, among other places.
- Take a breath in on a count of four, try to keep the flow of air steady and balanced. Imagine either as the breath fills your lungs or how it goes down deep into your body, or else observe the movement of your belly while breathing so deeply
- Hold the air in your lungs for the next four seconds
- Release the air steadily as you breathe out on the count of four. Imagine the air as it leaves your body through your nostrils.
- Continue to breathe like this until you feel relaxed and your body urges you to let it live on its own. It will happen eventually, and, at that moment, you will feel much more relaxed.
2. Focusing on sounds
Some spiritual teachers recommend a method that involves letting in all the sounds that happen here and now, without judgment and getting triggered by them.
- Focus your attention on the external sounds – outside the room, and you’re sitting in, the sounds of nature, cars, city life, try to hear each sound that is there to listen, stay like that for a couple of moments.
- Then focus your attention on sounds in the room, but external to you – ticking of the clock, humming the air conditioning or sounds caused by the wind flow through the window – anything you can differentiate as a different sound.
- Stay listening to them for a couple of moments and then focus your attention on the internal sounds of your body, sound of your breath, the movement of your clothes when inhaling and exhaling, the sound of the blood pumping in your veins (yes, you can hear all of them!). Focus on them and trying to let go of all the external sounds. Stay in that state as long as you need to relax fully.
3. Body scan
This method is often encountered in relaxation tapes and so-called guided meditations, but you can do it yourself at home, too. It consists of scanning the whole body, part by part, of experiencing exactly all bodily sensations, which we are usually unaware of (except for moments of full awareness).
- Lie down comfortably on your back, legs and hands straight, let them naturally fall slightly to the sides. You mustn’t get too cold during practice (10 to 20 minutes), so feel free to cover yourself with a blanket before the exercise.
- Take a few deep breaths and start 'scanning’ your body: focus your attention on the little toe of your right foot and try to feel the sensations that accompany it (e.g. the roughness of your sock, the softness of the blanket or, for example, the touch the toe next to it).
- Transfer your attention to the other parts of the right foot, one by one, then feel your calf (whether it is tensed or relaxed, whether you think the fabric on it, etc.). Next focus on your thigh, your glute muscle then shift your attention to the other leg, repeating all actions from the toes.
- Continue 'scanning’ all parts of your body, from your toes to the crown of your head, paying particular attention to the individual facial muscles. After this exercise, you will feel that every muscle in your body is much more relaxed, and you will become open to all other sensory experiences.
4. Regular Reiki treatments by a professional Reiki therapist
Scheduling regular Reiki sessions proved to relieve pain, aid sleep and support physical body healing, and maintain a balanced and grounded state of being. Through reiki, you can improve your focus and thus remain calm and composed daily, and relax quicker by merely remembering how you feel after every session and wherein the body the tension disappears. Thinking about that state will let your body relax, and your mind rest. Starting your mindfulness journey from here will be a piece of cake!
Guided meditations, relaxation music, gongs and Tibetan bowls are helpful ways to get one’s awareness back. You might try even binaural sounds which are said to have the power play with the neurons and alter one’s mood.
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