Today in this post we propose some simple but effective Mindfulness meditation exercises. You will see that you can easily implement them in your day to day, you just need to want to do it, so cheer up!
- 1 Meditation posture
- 2 Kinin or walking meditation
- 3 Meditation in everyday life or Samu
- 4 Mindfulness to regulate emotions
Posture for meditation
The main criteria to find a posture for meditation is that the body should be subject to the least possible muscular tension, and that the posture promotes an alert but relaxed state of mind. With this in mind, there is no restriction to find the right posture. If you have any physical condition or chronic pain it is important to adapt creatively: be sensitive to your body and experiment until you find a posture that encourages meditation.
Keep in mind that what suits you best may change depending on your physical condition and pain.
For some this will involve lying down, for others sitting on a chair and some more will find it more comfortable to sit on their knees on the floor. Sometimes it may be necessary to alter your posture during a meditation session, especially if you have a condition in which you need to constantly move. But if you move, try to include this in your meditation, moving as smoothly and carefully as possible.
There are 2 important principles that you need to consider when looking for a proper posture. The posture should allow: Be with The body loose and comfortable. Stay alert and attentive.
Key points to get a good posture:
- Put yourself in a position where you feel comfortable.
- Check the height of the cushion. Are you leaning or arching your back? Make the necessary adjustments.
- The hands need to be supported, either on a cushion or on the lap, so that the arms can unload their weight.
- The shoulders need to be relaxed and slightly back and down. Move your head back and forth, to the left and right to find the balance point at the top of the column.
- Breath deeply. Preserve the sensation of elevation and opening while exhaling, relaxing the chest and back muscles. Repeat it three times.
- Move the pelvis gently from side to side until you get a general feeling of serenity and balance.
- Repeat the sequence again, making slight adjustments. Is your posture relaxed, firm, and at the same time comfortable and alert?
- Ideally, both knees are resting on the floor. If you can't use a cushion or rolled blanket to support them
Kinin or walking meditation
“Walking in full consciousness brings us peace and joy, and makes our lives real ... Every day you walk somewhere, so adding walking meditation to your life will not take you extra time or require you to go to a different place.”
We usually associate meditation with sitting, alone, calm and without making any movement. And this could be the basis of meditation. But the ultimate goal of it is to take her to all situations in your life, not just in those special moments when you're sitting. The goal is to make your whole life a meditation. If you get to that point, you will be fully aware of your life and you will get rid of stress completely.
One more step towards this goal is to practice meditation while doing some physical activity. And a good way to start is by meditating while walking. The following meditation technique will help you practice walking meditation.
It is actually a very simple technique that works like basic meditation. When walking, turn your attention to the movements and sensations that you are experiencing. Every time the attention is transferred to another subject, simply return to focus on the movement without criticizing and without getting angry.
The following exercise will help you practice this technique.
- Choose a quiet place where you can take some steps around it (a room without many things in between is fine)
- Start standing still and fix your attention to your body
- Focus your attention on the sensation of your feet when touching the ground. Stay there for a while feeling.
- Now, take a step forward. To do this, lift one foot, keeping the focus on the entire movement, and put it back on the ground one step further. In doing so, he thinks mentally that you are raising your foot and then putting it on the floor. Stay there for a short moment.
- Repeat the same movement with the other foot.
- Focus again on the sensations of your body for a couple of minutes.
- Repeat the process for several steps.
- If you have reached a place where you would like to return, then turn while you focus on the movement. Repeat in your mind that you are spinning.
- Once you have returned to the starting point, focus again on the bodily sensations of the feet. Stay there for a minute.
- Take more steps in the other direction, and repeat the entire process until the time for meditation is over.
Meditation in everyday life or Samu
“Zen practitioners must perform simple daily tasks such as preparing food, washing dishes, cleaning ... this is known as "samu", a Japanese word of Zen transmitted by Master Deshimaru, which we do with energy, concentration, the spirit of the gift of Zen practice”
Choose a routine activity in your daily life and try to do it with Full Consciousness every time you do it. Try realize what you do while doing it, as if it were something new and special.
Eat at least one meal with Full Consciousness, as quietly as you can
Mindfulness to regulate emotions
“Whatever appears (in the mind), just observe it" Ajahn Chah
Mindfulness, or mindfulness, is the ability of the mind to observe the experiences of our life with acceptance, without value judgments and with an open mind. But Mindfulness is much more.
Its regular practice favors the development of social skills, facilitates the understanding and regulation of our emotions.
But what is regulating our emotions?
I give you an example:
How many times have we come into conflict with someone over a difference of opinions or different views? And in this situation, when a few minutes or an hour pass, we really think "I shouldn't have acted like this", "if I had calmed down I could have found a solution."
Why do we see things clear afterwards and not at the moment? Well, this is the regulation of emotions, to be able to control them in certain situations to avoid making mistakes and hurting others.
Some attitudes that can help us with this through the practice of mindfulness are:
When we start in mindfulness, we find ourselves continually making judgments. This is not negative. It is good that we know that we have this “judgmental capacity” to be able to act on it.
What can we do? Nothing really. We must not act on these judgments, nor try to block them, nor hold on to them. We have to watch them carefully and let them go.
Patience shows that we understand and understand that things happen in due time. It is something useful when your mind is agitated.
It's hard? Yes. There are people less patient than others. But here, we have to understand patience as being open, totally open to every moment, accepting everything as it is.
This means showing a mental attitude of being willing to see things as if it were the first time. Thus, we are open to new possibilities.
Living in a "mindfulness" state means that we let the present moment surprise us.
Don't we feel good knowing something new? Like children when they begin to know everything. Let's live things as if they were something new and unknown.
The practice of mindfulness helps to gain confidence in ourselves. It is recommended to trust intuition even if we can make some "mistakes."
Learn to trust ourselves, take responsibility for being oneself and learn to listen to our own being.
Although it is paradoxical, meditating or doing "mindfulness" implies doing nothing. Any effort to get meditation to have a purpose is a thought that interrupts mindfulness.
Accepting does not mean resigning but recognizing reality, assuming it as it is.
Resignation, on the other hand, is a passive way of facing reality. We must assume the absence of resistance and accept what life offers us.
Yield or let go
Giving in or letting go implies not rejecting or avoiding. Thus, we allow you to accept the experience as it is. We leave aside the tendency to reject certain aspects of our life and accept others.
With these attitudes we will be able to regulate our emotions.
The human being is characterized by the pursuit of pleasure and the avoidance of pain. But many times, we cannot avoid pain and instead of accepting it we tend to suffer it.
This causes us disturbing emotions that hinder the ability to remain conscious in the present moment. These emotions not only encompass anger, jealousy or fear, but also pride or desire.
Kindness and compassion arise when we extend this perception to others. It is moving to see how human beings do not face the same difficulties and are prone to the same tendencies. We live them as if they were unique but we act with the same dramas and fight with the same sufferings.
The unpleasant or difficult is an inherent and inevitable part of life, and even if you feel happy, there will still be some minor inconvenience. If you have strong pain sensations, gently open your attention to them with sensitivity and kindness. If the pain or restlessness is predominantly mental or emotional, look for its echo in the body, for example, if you are anxious, this can echo as tension in the stomach. Bringing attention to these physical echoes of your sensations helps you stay seated with the present moment.
It may seem strange to bring your attention to the painful or unpleasant aspects of your experience, but in doing so you are saying: “if there is pain, let me feel it”, In this way you open yourself to everything, including the unpleasant and take care of it with gentleness, kindness and tenderness.
Observing the changing nature of pain. When you learn to look at painful or unpleasant sensations, you also investigate their properties or nature. Commonly, in our attempt to ward off pain or difficult thoughts, we make them seem more solid than they really are. They become the "enemy", when in reality back pain or sadness are a flow of sensations, thoughts or feelings.
Looking for the pleasant or go to meet the pleasant. Once you have softened your resistance to the unpleasant, you will probably feel more sensitive and attentive and more able to appreciate the pleasant aspects of the present moment. Ironically, when we reject pain we also become paralyzed with pleasure. This is why we started this meditation practice with the opening phase towards the unpleasant before focusing on the pleasant. By developing an explorer's attitude in search of hidden treasure, you can become more aware of the temperature of your hands, or something as simple as the fact of not being hungry. You may notice relief in the immediate vicinity of your heart by relaxing in an honest acceptance of the present moment.
The practice of self-compassion or self-compassion is a special way to gradually reduce our tendency to resist pain and hold on to pleasure.
Use your own circumstances as an opportunity to get to understand more deeply the human condition. All bodies are subject to disease and degeneration that comes with age. We can learn to live at the point of balance between doing everything we can to help us, on the one hand, and accepting the inevitable difficulties of life on the other. Endeavoring to seek a "cure" for our disease or pain often only leads to more suffering. Getting to understand humanity more deeply, it is possible to assume our own difficulties while at the same time developing empathy with the other people who suffer.
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