Mindfulness meditation is the type of meditation I try to practice daily to reduce stress and improve my concentration and mental clarity. If you’re new to meditation, you probably have no idea how to start practising mindfulness, so keep reading to learn about some basic daily mindfulness meditation techniques. But before we focus on that, let’s first understand what mindfulness actually is.
What is mindfulness?
Mindfulness represents the energy of being aware and awake to the present. It’s the continuous practice of touching life deeply in every moment. Practising mindfulness doesn’t require that you go anywhere different. You can practice it in your room or on your way to the office. By being mindful, you can enjoy experiences happening at the moment instead of allowing your mind to get preoccupied with work projects and worries.
For instance, imagine that you’re sitting at a beach bar with a friend, drinking Spritz (an Italian cocktail), and the sun is going down over the horizon. The sunset is captivating. The clouds in the sky are like wings of gold and yellow colour, and the setting sun’s rays give a warm orange tinge to the sky.
Now, while your friend drinks in the astonishing view, you struggle. Your mind is too busy to think about work projects and issues than to focus on the present. So rather than enjoy the sunset at sea, you let the richness of the moment slip by. Suppose, instead, you took a different approach. What if, as your mind starts to wander, you direct your focus to your breath? As you practice breathing deeply, you bring yourself back to the present moment. Your body and mind come together as one, letting you witness, contemplate, and enjoy the scenery in front of you.
Awareness of the breath is the essence of mindfulness. And according to the Buddha, mindfulness is the source of happiness and joy. If you know how to take refuge in your breath, then you can be happy and in peace. Mindfulness meditation can free you from fear, anxiety, and anger and allow you to be truly happy.
Daily Mindfulness Meditation Practices
By practising mindfulness, you improve your concentration, and concentration itself becomes a source of joy. Every step and every breath can become an opportunity for joy and happiness. Activities such as driving to work or preparing dinner can bring you joy. So, practice mindfulness with a relaxed attitude, an open mind, and a receptive heart. Practice it for understanding and not for the form or appearance.
#1. Conscious breathing
Conscious breathing can help you unite your body and mind and bring the energy of mindfulness into each moment of your life. Regardless of your thoughts and emotions, your breathing is always with you like a loyal friend. Use your breath to collect and anchor your mind whenever you feel caught in thoughts about the past or the future.
Remember, you breathe, but you forget that you’re breathing. This practice will bring your attention to your in-breath and out-breath. I know it sounds very simple, and it is, but its effect can be great. It can help you learn how to be fully present in the here and the now. You can practice conscious breathing when you’re working, walking, cooking or doing anything at all.
How to do conscious breathing
While you breathe in and out, feel the flow of air coming into your nose and then going out of your nose; feel how your belly rise when you inhale and then falls as you exhale. At first, you may notice that your breathing is not relaxed, and that’s because your breath is a result of your body and feelings. So, give it time. Practice conscious breathing for a while, and you’ll notice how light you start to feel and how calm your breathing has become.
While breathing, you can say to yourself:
Inhale, “I’m breathing in.”
Exhale, “I’m breathing out.”
When keeping your focus on your in-breath and out-breath, your mind is no longer thinking and has a chance to rest. Giving your mind an opportunity to stop thinking will make you feel relaxed and energised afterwards.
If you’re walking outside or sitting on a bench in the park, take time to enjoy life with all its wonders – e.g., the sun, the sky, the leaves on trees, the squirrels running around. Get in touch with the healing, nourishing and refreshing elements of life inside and around you.
#2. Sitting mindfulness meditation
This mindfulness meditation practice allows you to give full attention and care to yourself, feeling fully alive and fully present. Every time you sit down, bring your full attention to what is within and around you. Let your mind become spacious and your heart kind and soft. Sit peacefully, breathe and smile with awareness.
Sitting meditation is very healing. It helps you acknowledge whatever is within you – e.g., pain, irritation, anger, love, peace – without getting carried away. It enables you to let the feelings come, stay and then go. Sitting meditation doesn’t need you to push, suppress or pretend your thoughts aren’t there. Instead, it lets you observe the thoughts and images in your mind with an accepting and loving eye.
How to practice sitting meditation
Sit down in a way that makes your body feel comfortable and relaxed. If feeling comfortable, you can even take the position of Buddha sitting on an altar. Keep your back straight. Your hands folded gently in your lap. While meditating, if your legs or feet begin to hurt, adjust your position mindfully as you maintain your concentration by following your breathing. All muscles in your body should relax, so don’t maintain a sitting position that causes you pain.
Now, imagine that you’re on a deserted island, sitting by the ocean, and there is only peace and calm surrounding you. The only noise comes from the ocean waves crashing against the shore. Now, follow your breath. Inhale through the nose, exhale through the mouth. Whenever a feeling or thought comes in, recognise it. Observe what is happening in your body and mind. Keep breathing in and out. Now, say the following:
Breathing in, “I know I’m alive.”
Breathing out, “I smile to life, in me and around me.”
Just keep sitting and enjoy being alive. Celebrate life with every in-breath and every out-breath. Allow your body to relax entirely and accept yourself the way you are. If there is some tension in your body or pain in your heart, accept it. Use the energy of mindfulness to embrace your body and your mind.
Breathing in, “I see myself.”
Breathing out, “I love myself.”
Continue sitting quietly, enjoying being alive and doing nothing. If you want, you can smile, relaxing all the muscles in your face. Give up any struggle, enjoy the moment and be yourself.
Practice this mindfulness meditation for as long as you need and as often as you want. If you have concentration issues, try counting.
Inhale, “one.” Exhale, “one.”
Inhale, “two.” Exhale, “two.”
Continue counting up to ten and then begin from one again. If at any time you forget where you are, start again with “one.” This counting technique will help you refrain from dwelling on troublesome thoughts and ensure you concentrate on your breathing and the number.
#3. Waking up meditation practice
This mindfulness meditation technique helps you start your day with the happiness of a smile and the aspiration to devote yourself to the path of love and understanding.
How to perform this meditation
As you wake up in the morning and open your eyes, become aware that today is a new day, and you have 24 precious hours to live. Take three deep breaths to bring yourself into mindfulness and repeat the following words:
Waking up this morning, I smile.
I have 24 brand-new hours ahead of me.
I will live fully all day and look at all beings with loving-kindness.
Now, sit up in bed and gently massage your upper body – starting with your head, then the neck, shoulders and arms – to get your blood circulating. Get up from bed and do a few stretches to loosen your joints and wake up your body. Now, go to the kitchen and have a glass of warm water. Afterwards, proceed with your day as usual.
If it’s still early, enjoy the dark morning sky. You can open the window and feel the cool morning air. Take deep breaths, enjoying the freshness of the air. Look out through the window and observe the infinite life around you – hear a bird singing, see the many stars still twinkling in the sky, notice the wind as it touches the leaves of the trees. Say to yourself that you will be awake all day long, recognising joy, peace, harmony and freedom. Smile with awareness and determination to follow your vow. This will help you approach the day with more kindness and understanding and allow your mind to become clear.
#4. Walking meditation
Walking meditation involves walking without arriving at a specific destination. The main goal is to enjoy walking without putting anything ahead of yourself and run after it. While practising this mindfulness meditation technique, every step you take will reinforce your peace and joy and bring a stream of calm energy to flow through your body. With each step, you will nourish your body and your spirit. Your breathing will be in harmony with your steps, and your mind will be at ease.
Walking meditation can be practised at any time. You can walk anywhere but don’t rush it; allow enough time to practice. Walk slow and enjoy the peace. Walk in the direction of life with peaceful and serene steps. Feel your connection with nature with every step you take.
How to practice walking meditation
Start practising this meditation technique in the morning, allowing the fresh morning air to enter your body. Now, close your eyes, start walking and follow your breath as it goes in and out of your body. Dwell mindfully on your steps and try to find your balance. Visualise a lioness walking slowly and follow her lead. In a while, you’ll notice that your steps become as majestic as hers. Your movements become smoother, and your mind becomes clear and alert. As you walk, pay attention to every step you take. Walk slowly, without rushing. Try to match your steps to your breath – for example:
When you inhale, take two or three steps depending on your lungs’ capacity.
When you exhale, listen to your lungs, and make as many steps as they want you to make while breathing out. This could be two, three or more.
Every step should bring you joy. Don’t control your breathing; just follow the needs of your lungs. Don’t forget to smile. Your smile brings calm to your breath and your steps; it helps you maintain your concentration. Continue walking for at least half an hour. Notice how everything comes together easily – your breath, steps, counting, and smile.
The first few times, your in-breath is usually shorter than your out-breath. But as you continue practising this meditation, your breathing will become slower and more relaxed. Your in-breath and your out-breath will become closer in length. And your way of breathing will be transformed. Your lungs will become healthier, and your blood circulation will be better.