Mindfulness Meditation: Techniques for Inner Peace and Mental Clarity
What to Know About Mindfulness Meditation
Mindfulness meditation is a mental training practice that teaches you to slow down racing thoughts, let go of negativity, and calm both your mind and body. It combines meditation with the practice of mindfulness, which can be defined as a mental state that involves being fully focused on “the now” so you can acknowledge and accept your thoughts, feelings, and sensations without judgment.
Techniques can vary, but in general, mindfulness meditation involves deep breathing and awareness of body and mind. Practicing mindfulness meditation doesn’t require props or preparation (no need for candles, essential oils, or mantras, unless you enjoy them). To get started, all you need is a comfortable place to sit, three to five minutes of free time, and a judgment-free mindset.
The Basics of Mindfulness Practice
Mindfulness helps us put some space between ourselves and our reactions, breaking down our conditioned responses. Here’s how to tune into mindfulness throughout the day:
- Set aside some time. You don’t need a meditation cushion or bench, or any sort of special equipment to access your mindfulness skills—but you do need to set aside some time and space.
- Observe the present moment as it is. The aim of mindfulness is not quieting the mind, or attempting to achieve a state of eternal calm. The goal is simple: we’re aiming to pay attention to the present moment, without judgment. Easier said than done, we know.
- Let your judgments roll by. When we notice judgments arise during our practice, we can make a mental note of them, and let them pass.
- Return to observing the present moment as it is. Our minds often get carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the present moment.
- Be kind to your wandering mind. Don’t judge yourself for whatever thoughts crop up, just practice recognizing when your mind has wandered off, and gently bring it back.
That’s the practice. It’s often been said that it’s very simple, but it’s not necessarily easy. The work is to just keep doing it. Results will accrue.
How to Practice Mindfulness Meditation
Mindfulness Meditation Learning mindfulness meditation is straightforward enough to practice on your own, but a teacher or program can also help you get started, particularly if you’re practicing meditation for specific health reasons. Here are some simple steps to help you get started on your own.
Get Comfortable
Find a quiet and comfortable place. Sit in a chair or on the floor with your head, neck, and back straight but not stiff. It’s also helpful to wear comfortable, loose clothing so you’re not distracted.
But being that this practice can be done anywhere for any amount of time, a dress code is not required.
Consider a Timer
While it’s not necessary, a timer (preferably with a soft, gentle alarm) can help you focus on meditation and forget about time—and eliminate any excuses you have for stopping and doing something else.
Since many people lose track of time while meditating, it can also ensure you’re not meditating for too long. Be sure to also allow yourself time after meditation to become aware of where you are and get up gradually.
While some people meditate for longer sessions, even a few minutes every day can make a difference. Begin with a short, 5-minute meditation session and increase your sessions by 10 or 15 minutes until you are comfortable meditating for 30 minutes at a time.
Focus on Breathing
Become aware of your breath, attuning to the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall as the air enters your nostrils and leaves your nostrils. Pay attention to the temperature change when the breath is inhaled versus when it’s exhaled.
Notice Your Thoughts
The goal is not to stop your thoughts but to get more comfortable becoming the “witness” to the thoughts. When thoughts come up in your mind, don’t ignore or suppress them. Simply note them, remain calm, and use your breathing as an anchor. Imagine your thoughts as clouds passing by; watch them float by as they shift and change. Repeat this as often as you need to while you are meditating.
Give Yourself a Break
If you find yourself getting carried away in your thoughts—whether with worry, fear, anxiety, or hope—observe where your mind went, without judgment, and just return to your breathing. Don’t be hard on yourself if this happens; the practice of returning to your breath and refocusing on the present is the practice of mindfulness.
Those who learn its techniques often say they feel less stress, think clearer
On a cold winter evening, six women and two men sat in silence in an office near Harvard Square, practicing mindfulness meditation
Sitting upright, eyes closed, palms resting on their laps, feet flat on the floor, they listened as course instructor Suzanne Westbrook guided them to focus on the present by paying attention to their bodily sensations, thoughts, emotions, and especially their breath.
“Our mind wanders all the time, either reviewing the past or planning for the future,” said Westbrook, who before retiring last June was an internal-medicine doctor caring for Harvard students. “Mindfulness teaches you the skill of paying attention to the present by noticing when your mind wanders off. Come back to your breath. It’s a place where we can rest and settle our minds.”
The class she taught was part of an eight-week program aimed at reducing stress.
Studies say that eight in 10 Americans experience stress in their daily lives and have a hard time relaxing their bodies and calming their minds, which puts them at high risk of heart disease, stroke, and other illnesses. Of the myriad offerings aimed at fighting stress, from exercise to yoga to meditation, mindfulness meditation has become the hottest commodity in the wellness universe.
