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Practicing mindfulness meditation

Mindfulness meditation is a type of meditation that trains your mind to focus on the present moment without judgment. It's about becoming aware of your thoughts and feelings as they arise, without getting caught up in them.

Here's a breakdown of the key aspects:

Present Moment Focus: You train your attention to be on what's happening right now, rather than dwelling on the past or worrying about the future.

Non-judgmental Awareness: You observe your thoughts and feelings without labeling them as good or bad.

Calming the Mind: By focusing on the present, you can slow down the constant chatter of your mind and achieve a sense of inner peace.

There are various mindfulness meditation techniques, but most involve focusing on your breath or bodily sensations. It's a practice that takes time and effort to develop, but the benefits can be significant, including reduced stress, improved focus, and greater emotional well-being.

Here are some tips:

  • Make sure you have a well-ventilated space to meditate. A hot or stuffy environment can cause drowsiness. In nice weather, consider meditating outdoors in a quiet place.

  • Inform others: do not interrupt during meditation!

  • It is advisable to change the position of your legs in each session, especially at the beginning to get used to sitting and improve your flexibility.

  • Use a meditation timer, app, or website. Avoid looking at the clock and trust the timer.

  • Start your meditation with three deep breaths.

  • Relax your jaw and rest your tongue on the roof of your mouth or at the back of your mouth.

  • Breathe through your nose during meditation.

  • To improve concentration, you can count your breaths or focus on phrases like "in/out" or "up/down" to calm and train your mind. If you lose count, just start over.

  • If you feel sleepy, focus on inhalation; if you feel restless, focus on exhalation or try walking meditatation.
  • Obstacles are normal. Accept them, observe them, and then return to focusing on your breathing. Think of it like teaching a child something, with patience and kindness.

  • Trust your meditation practice. Avoid doubting or analyzing your progress. Let go of expectations and simply meditate.

  • Keep meditating every day. Return to the breath again and again. Just like you exercise your body, meditation exercises your mind.

  • At the end of the meditation, gently open your eyes and take three deep breaths.

  • Dedicate your meditation to benefit others. Bring mindfulness to your next activity.

  • Let go of expectations and focus on your intentions. Intention is crucial before any action. Meditation allows you to be aware of your intentions and consciously respond instead of reacting.

  • Reflect on impermanence and change in life to appreciate precious existence.

  • Recognize that happiness does not come from external factors such as success, possessions or wealth.

  • Practice detachment, freeing yourself from constant desires, attachments and aversions.

  • Simplify your lifestyle.

  • Encourages patience, diligence and perseverance.

  • Practice right speech and action, living with honesty and integrity. Before you act, ask if your actions will benefit others.


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