Mindfulness meditation can be done anywhere

Mindfulness Meditation or Vipassana Meditation for Beginners - A Guide

Mindfulness meditation and mindful living are powerful techniques that can help manage stress, anxiety disorders, and depression.


Mindfulness meditation is a powerful meditation technique that has been shown to help reduce stress, relieve anxiety and depression, and can even help manage physical pain and illness.

In the context of yoga, the mindfulness meditation Sakshi Bhav or Sakshi Bhavana is called, while in Buddhism the name Vipassana meditation is known.

Beyond the mere aspect of meditation, mindful living or mindfulness in itself is a concept that is used in various psychotherapeutic approaches.

How does mindfulness meditation work?

At the center of mindfulness meditation is the effort to move one's own attention or even mindfulness away from one's own thoughts to the here and now. By consistently practicing meditation techniques from mindfulness meditation, one learns to distance oneself from one's own thoughts and not to be eaten up in thinking and feeling by them. Figuratively speaking, mindfulness meditation helps to simply take a break from the world and all its worries.

A typical technique of mindfulness meditation is focusing on your own breath. One directs the focus of one's attention to the in and out of the breathing movement, the abdominal wall, the air flowing through the nose and / or mouth, and whenever one finds that one's thoughts are wandering, one directs one's attention back to observing one's own breath .

The latter point is also what beginners misunderstand and what makes it difficult for them to get started in mindfulness meditation. The point of meditation is not to switch off your own thoughts, it is not to not think. Mindfulness meditation is learning that you can control your attention and that you always have a choice of how much time and energy you spend on your thoughts. For example, if you wander into a painful memory during meditation, practicing mindfulness meditation will help you learn that you can let go of this memory, that you don't have to go through every painful detail again for the next two hours, but simply go back to observation of your own breath and leaves the memory behind. Maybe the memory will come back later, maybe it will still be as painful as ever, but here and now it doesn't matter.

This concept of distancing and ultimately also reification of one's own world of thoughts and feelings has similarities to cognitive behavioral therapy, which also aims to teach people to distance themselves from their thoughts and not to allow themselves to be completely absorbed by them in their emotional irrationality.

Mindfulness meditation for depression and anxiety disorders

Several scientific studies have shown that consistent use of mindfulness meditation in depressed patients and patients with anxiety disorders achieves similar or even slightly better results than a placebo or a modern antidepressant. Even more, meditation is superior to pure medication in that it has a lower risk of relapse.

Newer forms of therapy such as mindfulness-based cognitive therapy or dialectical behavior therapy incorporate aspects of the mindfulness concept into their concept right from the start and combine mindfulness and cognitive behavioral therapy, for example in the treatment of borderline personality disorder.

Mindfulness Beyond Meditation

The special thing about mindfulness meditation is that it is not necessarily a pure meditation technique. Rather, it is also about transferring the concept of mindful being into life, about being mindful, being in the here and now. So every activity can be a mindful activity.

A typical exercise, for example, is mindful eating. You don't just gobble your food down, you try carefully to perceive every detail of every bite. How does it feel? Which aromas can I perceive? How does the temperature feel? How does it smell Does the plate have a special pattern? How many points does the fork have?

In the same way one can take a mindful walk, mindfully shower, mindfully bathe in the sea, and and and.

Meditation technique for beginners: Mindful breathing

This meditation exercise can be done standing or sitting or even lying down, anytime, anywhere. All you have to do with this exercise is sit still for some time and focus on your breath.

Start by breathing in and out slowly. One breath should last about six seconds. Breathe into your stomach, not your chest.

Take deep breaths, inhaling through your nose and exhaling through your mouth. All of this effortlessly, effortlessly. Let the breath flow effortlessly and naturally through your body.

Let go of your thoughts and specifically watch your breath. Your focus now is on the flow of air, the feeling in your nose when you inhale, the feeling on your lips when you exhale, on the raising and lowering of your abdominal wall.

And every time you find yourself chasing after a thought or memory, just be aware of it and bring your attention back to observing your breath. Do not judge your thoughts or judge yourself for having wandered your attention. This digression is natural and part of the practice.

You can do this exercise for three minutes or for 20 minutes, depending on how you feel.

Meditation exercise: mindful observation

This exercise is easy to do, but incredibly powerful because it helps you to perceive seemingly simple elements in your environment in a deeper way and thus to bring your mind out of the fictional world of thinking, brooding and worrying back into the here and now . You can do this exercise anytime, anywhere.

Wherever you are, choose an object from your immediate vicinity. It could be a flower, a lamp in your living room, an apple on the kitchen table, or a cloud in the sky.

Observe the object in all its details for a few minutes. Breathe calmly and try to discover as many details as possible. You may even be able to touch the object and feel its surface. Perhaps it casts a shadow that takes on a special shape on the surface. Look at the object as if you were seeing it for the first time and you wanted to soak up every detail of its presence in the here and now.

Exercise: be mindful

At this point you have understood the concept of mindfulness. Now try to be mindful of more and more details of your everyday life.

When you walk out the door of your apartment, pause for a moment and waste a few seconds of your attention on the doorknob or doorknob. How does it feel?

If you walk on the sidewalk, can you spot a pattern in the pavement slabs? Are there any weeds in the cracks and do you know what these weeds are called? Is there a wind blowing and how does it feel on your skin. Does he rock the weeds or the leaves of a tree on the side of the road? Can you hear him And what other noises can you hear around you?

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