Be Kind About Your Wandering Mind

- Mindfulness Meditation

Instead of wrestling with your thoughts, practice observing without reacting.  

By practicing 25 minutes of mindfulness meditation, using breathing, it can boost the brain function and energy levels.

During the session of mindfulness meditation, it is absolutely normal to be getting lost in thoughts, noticing the distractions, and returning to your focus, either the focus on breathing, sound or body sensation. If you’re experiencing this, you’re on the right track!

Now, let’s get started with the guide below.

Some of the recommended step-by-step guide:​

 

#1 Spot selection

Choose a quiet spot with little to no distractions for a good relaxation response. If you get distracted, imagine it as a floating cloud, let it float past without judgement or emotion.

 

#2 Next, focus on diaphragmatic breathing.

Sit or lie comfortably on your back. Take a few deep breaths. Make sure that your mouth is closed, breathe in through your nose. Exhale slowly with your mouth with your lips pursed. Try to make your exhalation longer than your inhalation. Repeat for 2 minutes at least.

 

#3 Body scan for tense areas

For another 2 minutes, take a few deep breaths. Exhale slowly and fully. Be mindful of any tense areas of your body. Close your eyes, allow yourself to feel all the sensations or if your experience pain in any area as you move through your body, starting with your left foot onwards.

 

#4 Reducing tension

Allow your head to fall forward gently, rotate the head to the left and right. Look up and then slowly return your head to a neutral position. If you experience pain, you should stop. Roll your shoulders forward and back.

 

Exercise your shoulder and neck muscles to reduce tension, either by standing or sitting. Shrug your shoulders to your ears for a count of 10, then release, and repeat. Stretch your arms up and overhead without locking your elbows. Swing your arms at your sides forward and back, and side to side.

Although meditation is generally safe for many, do bear in mind to not use meditation to replace conventional care with your healthcare provider about a medical problem. Share with them about any complementary or integrative health approaches you use, this will give them a better understanding of what you do to manage health, to make sure coordinated care in your journey to better health.

(updated : December, 2019)

Disclaimer : The website may contain information relating to various conditions and treatment, gathered and sourced from reputable sources. However, this is not a substitute for professional medical advice, diagnosis or treatment, it is solely intended for informational purposes only. Patients should always consult with a doctor or healthcare provider for thorough medical advice and information about diagnosis and treatment.

 

References :

  1. https://positivepsychology.com/meditation-therapy/

  2. https://www.mindful.org/meditation/mindfulness-getting-started/

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