MINDFULNESS MEDITATION: A Practice

maxresdefault.jpgThis is probably the most important and powerful skill you can develop as a human being.

Definition:
“Mindfulness is experiencing reality literally, exactly as it is. It is the interface between you and the reality.” – Leo Gura

Components of mindfulness: Focus, Sensory Clarity, Emotional Stability.

There are three main channels through which you experience reality – Seeing (Images), Hearing (Sounds), Feeling (Sensations)

The practice: Basics (The outer sensation)

You need to do 3 Cyclic structure of 10 seconds each as described below.

Cycle 1: seeing
Take an object and just look at it as it is without any judgement or feeling.
Eg: lamp, pen, door, etc

Cycle 2: hearing
Take an sound and just hear it as it is without any judgement or feeling.
Eg: birds singing, insects, running water

Cycle 3: feeling
Take any body part (feet on which you are standing) and feel the pressure without any judgement.

**Do this in every cycle.
Step 1: notice/ put absolute attention on
Step 2: label (see/hear/feel)
Step 3: take in/save it as it is

Benefits:

  1. Awareness expands.
  2. Tuned in with the present moment.
  3. Increased productivity.
  4. Emotional mastery.
  5. Helpful in easing suffering.
  6. Concentration increases.

Tips

  1. Practice everyday for at-least 20 mins and increase gradually.
  2. Join a mindfulness retreat for faster progress.

**These videos will help you to understand this concept at a much deeper level.

Mindfulness Meditation – A Complete Guide With Techniques & Examples

Mindfulness – How To Actually Practice Mindfulness & Conquer Your Emotions

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