12 Types of Meditation Series: Mindfulness Meditation
“Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).” - James Baraz
“Mindfulness Meditation” is a dense term. We’ve heard so much about both of those words. It could be intimidating. Some might not be able to tell the difference between the two words. For many of us, the symbolism behind mindfulness and meditation is the same: sitting cross-legged, incense burning, maybe a temple, maybe in Tibet. Unfortunately, this veil of confusion and exotic images can hold some back from exploring and benefitting from the beauty of Mindfulness Meditation.
I aim to dispel confusion and light the path towards a potential transformative practice. Through clarity and guidance, I hope to introduce you to the profound benefits of mindfulness meditation.
Webster’s Dictionary defines “mindfulness” as “the quality or state of being mindful, which is characterized by the attention to and awareness of the present moment, typically without judgment. It often involves focusing one’s awareness on the sensations of the body, thoughts, emotions, or surroundings in a non-reactive manner. Mindfulness is also associated with cultivating a sense of presence, clarity, and acceptance in the current moment.”
As you will see, mindfulness meditation is the process of applying mindfulness principles in the meditation itself. Let us delve into those principles of mindfulness now:
1. Present moment awareness:
“The present moment is filled with joy and happiness. If you are attentive, you will see it.” - Thich Nhat Hanh
Mindfulness Meditation involves being in the “now,” and the “here.” This involves being fully present, without dwelling in thoughts about the past or the future, or thinking about what might be happening in a different location. This teaches practitioners to anchor their attention in the here and now, which creates a connection with their immediate experience.
2. Non-judgmental observation:
“Non-judgment quiets the internal dialogue, and this opens once again the doorway to creativity.” - Deepak Chopra
We label things all day long, second by second. Whenever we encounter a new thought, emotion, or sensation, our natural tendency is to label that thought, emotion, or sensation as either good or bad. This is an evolutionary trait designed to help keep us safe. But, in excess, it can cause anxiety. In mindfulness meditation, individuals simply observe their thoughts, emotions, and sensations without labeling them as good or bad. This non-judgmental stance allows for greater acceptance of life. It also helps the practitioner understand the inner workings of the mind. This can change a feeling of overwhelm into a sense of openness and curiosity.
3. Acceptance of thoughts/emotions:
“Mindfulness meditation doesn’t change life. Life remains as fragile and unpredictable as ever. Meditation changes the heart’s capacity to accept life as it is.” - Sylvia Boorstein
We spend a lot of energy resisting thoughts and emotions because we don’t want to feel the discomfort some thoughts and emotions deliver. Mindfulness meditation encourages practitioners to accept thoughts and emotions as they arise, without trying to suppress or control them. By acknowledging and allowing whatever arises in the mind, practitioners develop greater resilience. There is also a release of energy and emotion is simply accepting instead of resisting.
4. Grounding in sensations:
Webster’s Dictionary defines “grounding” in the context of meditation as “the act of anchoring or centering one’s attention or awareness in the present moment, often through techniques such as focusing on the breath or bodily sensations, to promote a sense of stability, calmness, and presence.”
Grounding and anchoring are forms of attaching. By grounding into a sensation, you depend on it to keep you emotionally steady. By focusing on a grounding element, instead of the chaos of external life, the mindfulness meditation practitioner can find stability and calm.
Mindfulness meditation often involves anchoring oneself to the sensations of the body, such as the feeling of the breath entering and leaving the nostrils or the contact of the body with the ground. This anchoring in physical sensations helps to cultivate relaxation.
5. Body-centered focus:
The body produces countless sensations. Thankfully, we don’t feel all of them at once. This is because we have evolved to be able to focus on one thing at a time, ignoring the many other potential distractions around us, and inside of us. Mindfulness meditation seeks to change that by noticing bodily sensations. These sensations can be in the form of tightness in the body, soreness of a muscle, the sensation of a slight breeze on the skin, or a temperature change. One can also focus on bodily functions such as the flow of the breath in and out of the body. This body-centered focus helps individuals develop a mind-body connection.
6. Cultivating equanimity:
Webster’s Dictionary defines “equanimity” as “mental calmness, composure, and evenness of temper, especially in difficult situations. It refers to maintaining stability and balance of mind, regardless of external circumstances or emotional fluctuations.”
We might define equanimity as “keeping your cool.” Someone who is “cool” is non-reactive to life’s ups and downs. Mindfulness meditation teaches detachment from emotions and thoughts which leads to inner stability.
7. Enhancing self-awareness:
Mindfulness Meditation teaches you how to “Know Thyself.” By observing their thoughts, emotions, and behaviors, the mindfulness practitioner develops self-awareness. Through regular study of the workings of the mind, one can identify thought patterns that can be improved or warnings that can be ignored.
Benefits:
Mindfulness Meditation is known to have many benefits including:
Stress Reduction
Improved Mental Health
Enhanced Focus and Concentration
Better Emotional Regulation
Increased Self-Awareness
Improved Relationships
Enhanced Physical Health
Mindfulness meditation is a refuge of tranquility and self-awareness in a world that is becoming increasingly hectic. Being aware of the present moment and avoiding judgments helps to develop emotional resilience. Grounding oneself in the body creates a connection between the mind and body. By cultivating equanimity and self-awareness, individuals can embark on a personal journey of growth.
I hope the practice of mindfulness meditation can serve as a beacon for you.
Burak Uzun is an award-winning writer and a Certified Meditation Teacher.
Burak Uzun also co-wrote a feature film called Team Marco, which was featured in over fifty film festivals around the globe and was distributed by Samuel Goldwyn Films.
Please feel free to reach out to Burak here.
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