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Meditation fosters mindfulness
“[Meditation] is not about clearing the mind; it’s about focusing on one thing. When the mind wanders, the meditation isn’t a failure. Our brain is like a wayward puppy, out of control. Catching it and putting it back to the object of focus is the mediation.” -- Brooks, director of the Austin Psychology and Assessment Center
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- Walking meditation. “We weren’t meant to sit in cubicles all day and when we disconnect from nature, we suffer a lot of stress.”
- Red light meditation. While stopped at a red light, turn off your radio and focus on deep breaths.
- Running/cycling meditation. If you run or bike, leave your headphones at home and focus on the experience.
- Eating/drinking meditation. As you eat or drink, focus on the various flavors, textures, and sensations of the particular food or drink.
- Waiting meditation. While in line, observe your breath or surroundings.
- Task-related meditation. For example, washing your hands, folding laundry, taking a shower, washing dishes, or brushing your teeth can serve as mini-meditations if you focus on the experience and stop your mind from wandering.
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It works through a combination of several distinct mechanisms:
- Attention regulation. Focused attention for an extended period of time.
- Body awareness. Paying attention to surroundings, thoughts and bodily sensations.
- Emotion regulation. Learning to observe your thoughts and accept them without reactive judgment while refraining from the habitual response.
- Change in perspective on the self.
Concentration meditation involves focusing on a single point.
In this form of meditation, you simply refocus your awareness on the chosen object of attention each time you notice your mind wandering. Through this process, your ability to concentrate improves.
To get started, it doesn't matter whether you sit or lay down as long as you are comfortable.
You can sit cross-legged, on the floor, or on a chair. Then have the palms of your hands face the sky.