mindfulness look easy to do when we hear about it, but when it comes to practicing in real life, it gets sucks, everything goes wrong that’s why many beginners quite mindfulness practice in the early stage of meditation,
are you also thinking to quit it ? or want to know how to practice mindfulness through step by step process so that thought skipping Neve comes to your mind.
Table of Contents
Are you need a guide on Mindfulness?
well, this depends on you what your ultimate goal of practicing mindfulness. if you have a busy life and don’t have time to become mindful, I don’t recommend you to join Mindfulness classes,
It does not mean you don’t have to take advice from teachers, I’m just recognizing that you already have a really busy schedule and if you try to take classes things get tougher or it can also happen that you skip Mindfulness forever,
let’s say you have much time to practice mindfulness so how can you practice it in that case you should choose Meditation nest classes but remember you have to set your goal why you are practicing mindfulness for where you want to see yourself after 6 months or year of meditation practice
For example
Suppose, You want to develop control on yourself it can be for many reasons like you want to skip some bad habits or you are thinking too much or whatever else, it will be easier for you to accept the changes in your life if you practice mindfulness regularly,
when you decide your goal it will be easier for you to track your progress and other thing is that if you get distracted you can easily get back to your way
Let’s took another case in which you have much time to practice and you want to go deep into mindfulness in situation you need a teacher or a guru
because I had seen many teachers who teach mindfulness to the student, actually don’t have any deeper understanding of this, it can only learn by yogis or monks or who have a deeper understanding of this.
What is Mindfulness
I know a lot of you already know about mindfulness like its definition all meaning but have you ever compare this with real-life not much sounds great here’s what I found the connection between life and mindfulness
somehow we all practicing mindfulness in life regardless of knowing that and this what’s the problem we don’t know what is going in our life
it can be anything like you are doing something useless or not important for you but you are doing just because of passing your time
If it already happened to you then congrats you have low our nest to yourself
Think about it I had said low-power it means you can fix this, but how? If you want to know then speak with me
How to practice Mindfulness
Mindfulness is not a chocolate which can be eaten easily by anyone it is a process or a system which help us to remain aware of our cell it is also not a single process which can be achieved in a single day
It takes time or efforts and understanding, understanding means deeper knowledge about this, which is why I am going to provide you some knowledge about that
when you have a deeper understanding about mindfulness meditation it will be easier for you to implement this in your day to day life however it does not take your precious time you can practice mindfulness while working in your home or office while studying and also you can practice this while exercising
You might be thinking if it is that much easy then why I had said it takes time
Rights you catch right it takes time to decay mindful mindfulness is not just about sitting in a position with a straight back or focusing somewhere else it is not a meditation also
Mindfulness vs meditation
people may think mindfulness meditation are same because they don’t have a clear understanding to this that’s so I am putting this in a very simple and comprehensive way
Mindfulness means being in the present moment regardless of whatever else is happening in your surrounding you are fully aware of yourself and meditation is the way to achieve mindfulness state
I thought you get my point what I want to say is that mindfulness meditation are part of each other it works like a system when you practice mindfulness meditation you become mindful in your day to day life
The first step of practicing mindfulness
the first step of practicing mindfulness is to recognize yourself that you are practicing mindfulness so that you became aware of yourself but before practicing mindfulness keep in mind that it’s not too easy or too hard to do
It takes time to become a habit or skipping that habit which has our mind like a prisoner, in the beginning, you get distracted again and again because your monkey mind starts wandering, sometimes you frustrated, ‘ why I am thinking all the stuff ” but don’t worry it’s all normal thinking is not a problem is that you are not aware of that
when you start reminding yourself that it’s only thoughts or fantasies which your mind has constructed you became more and more aware in your life
thinking is a never-ending process it will happen always if it is not stopping that does not mean you are doing it incorrectly give yourself some time so it can become a habit to remind yourself when any thoughts come into your mind so you can decide whether you react or not on that thought
Mindfulness techniques
I had already recognized you that mindfulness is a not single process, its work in a system, sometimes this process might be very slow but it happened its lifelong process which never stops
Mindfulness practice can be done by anyone or at any age group more important thing is that you are doing this daily if you skip this you see the result is coming very slowly so you have to practice it daily
7 steps of Meditation
well it has more than seven-step but for your better understanding I only show you some 7 steps mode steps can be letter updated
Awareness:
this is the first step of becoming mindful practicing Mindfulness to be aware of what you are experiencing like 30 motion or physical sensation when any thoughts or your emotions pop-up into your mind without awareness you do not consist of about your multiple thoughts
you can just be swept along in the tidal waves of your emotion or whatever the sensation might be
But with mindfulness, you can start to break the unconscious chain or reactions
the problem is that you have to immediately identify your thought emotion which has arises mindfulness involving being aware of what you are aware there is a knowing that anger sadness etc are present this gives space to respond rather than react what arises
this exercise will help you to learn to become aware of what you are experiencing be open to whatever sensation arises it could thoughts emotions physical sensation
Recognize yourself by just saying thinking if a thought arises does not have to beat out loud just in your mind will do if you get aware to your emotions just ” say feelings ” if your arm itches or your neck hurts just say like body sensation to yourself
Labeling:-
It’s time to do another exercise this time when thoughts feeling of physical sensations pop up I want you to go a bit further instead of only recognizing yourself to your sensation give them a name or label them
instead of saying like thinking feeling or body sensation give them a particular name like judging, criticizing, sadness, happiness, etc
Acceptance:-
with mindfulness, the goal is to take note of all the experience that might be happened to you without trying to change them or judge them and also not to layering them over the experiences of personal bias perspective
This bias perspective leads to project desire rejection of what you are currently experiencing remember that your normal response to any situation is initial judgment than just accepting this reaction
Let’s say Marni is on diet and some ice cream feels bad that she gives in to her craving she is angry about what she has done and next, she starts and judgment that she always do this mistake and her pattern of thoughts leads write into her habitual story about how she is hopeless and so bad that no one could love her all these from a bowl of ice cream
Ideal e in this scenario there only needs to be awareness, Marni has to understand that there is nothing wrong to eat ice cream or it doesn’t make her unlovable
The only thing she needs is to understand is that she needs to accept all the things that she had made and learn from it so that in future if this type of situation came again she can make the right decision for herself
Equanimity:-
Equanimity is another feature of mindfulness it involves to accept the things as they are without trying to change them or configure them equanimity means you have the self-awareness to accept things by knowing that it had happened that other than thinking if I can change that this type of habitual thinking can only be left throw at things as they are
Just like Marnihas her habit Jewel thought that she is too fat that no one lover which is useless to think but if you could accept all the things that have happened then the situation could be different
I know I had to 10 icecream probably that is not the right decision for me I had dangerous because of my monkey mind which is always trying to distract me
in this scenario she is aware of her emotions and thoughts now it increases the chance not to eat ice cream in future
Non-attachment:-
when you say I am angry I am sad you are personalizing your emotions which makes them more believable and it’s looking more realistic that you are experiencing that emotion or feeling
But when you start to out I from all things like now anger sadness in this you are saying that it is anger or sadness but you are not owning that things it will make you less judging to yourself because you are saying that it is an emotion but not yours
let me clear that non-attachment does not mean this attachment you are not walling that emotion from yours
As the observer
When you being mindful you became the observer of your oven mind
In beginning, it’s really difficult to observe your hour mind but when you able to do that it’s really interesting to see observe what you are thinking it could be more visual or dynamic to observe all the things from a distance because you are observing that it will create a distance between you and your mind
Mindful and compensations
Compensation is a very important part of mindfulness when you are present to your inner thought your mind will continue growing more and more wild thoughts which can frustrate you
and instead of reacting suddenly react in your oven unique way what makes you unique is reflected by your inner child and its needs to be loved and accepted the inner child is a part of your mind that still react in a child-like manner
There is only one way to have compensation to the child that is self-awareness everyone faces problem in their life you only have to be self-aware and listen to your inner child and have compensation for that because he needs love
How to practice mindfulness throughout the day and at work
For practicing mindfulness throughout the day and at work keep some point which I had described earlier
- Be aware of yourself
- Label your thought as its pop up
- Stop judging yourself and accept yourself
- Equanimity or self-acceptance.
- Have non-attachment and non-identification to your thoughts
- Be an observer
- Be kind to yourself
Benefits of being more aware and mindful
- We can observe our minds from a third-person perspective.
- It overcomes shyness.
- It will aware of us in a dangerous situation.
- We became more attractive and charming in life.
- It increases the love for nature and surroundings.
- It increases the capacity to store information in our brains.
- We can feel our body sensations.
- We can understand things more clearly.
- It will help us to think first instead of reacting to any situation.
- Increase the love and compassion for our inner child.