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Become fully alive to the present moment using the sensations of body and breathing as a method of cultivating mindful awareness.
The body is a wonderful touchstone for meditation. Use it to help guide your attention inward and to train it to notice what’s right happening in the moment.
If you find yourself ruminating about something that happened, tell yourself: “remembering.” You can come up with your own labels, but the point is to simply acknowledge what’s coming up, give it a nod, and then let it go without engaging any further.
We’re teaching ourselves to be comfortable with our mind just the way it is. It really is that simple. Meditation isn’t about achieving anything other than doing it: slowing down during our busy day, checking in with ourselves, and noticing how the mind is. Because meditation is about being kind to our mind.
People tend to lose some of their cognitive flexibility and short-term memory as they age. But mindfulness may be able to slow cognitive decline, even in people with Alzheimer’s disease.
If you find yourself getting sleepy during meditation practice, open a window to let in some fresh air, or try meditating outside.
The authors speculate that bringing mindful awareness to uncomfortable experiences helped people to approach situations that they would previously avoid, which fostered self-confidence and assertiveness.
Like many other aspects of meditation, whether to practice before or after exercise is mostly a personal preference. It may also feel different for you from day to day.
Meditation is the best tool we have for increasing mindfulness. It’s also a powerful way to bring a greater sense of calm focus and equanimity to our day-to-day lives.
. More explicitly, focus is the ability to concentrate on what you’re doing in the moment, while awareness is the ability to recognize and release unnecessary distractions as they arise. Understand that mindfulness is not just a sedentary practice; mindfulness is about developing a sharp, clear mind. And mindfulness in action is a great alternative to the illusory 528 hz practice of multitasking.
As long as our back is straight, our neck and shoulders are relaxed, and our chin is slightly tucked, we can sit wherever we feel comfortable for the length of the meditation. We can sit on our couch, a dining or office chair, propped up by pillows on the bed, or on a cushion.
To better understand the power of focus and awareness, consider an affliction that touches nearly all of us: email addiction. Emails have a way of seducing our attention and redirecting it to lower-priority tasks because completing small, quickly accomplished tasks releases dopamine, a pleasurable hormone, in our brains.
Because they’re experts on how the mind works, they offer friendly motivation and practical advice beginners typically need, like tips for using what we learn during meditation in real life.
It’s not surprising that meditation would affect attention, since many practices focus on this very skill. And, in fact, researchers have found that meditation helps to counter habituation—the tendency to stop paying attention to new information in our environment. Other studies have found that mindfulness meditation can reduce mind-wandering and improve our ability to solve problems. There’s more good news: Studies have shown that improved attention seems to last up to five years after mindfulness training, again suggesting trait-like changes are possible.