“May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all.”
Mindfulness meditation is the practice of setting our attention on what is happening now. It’s defined as “a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations,” (Oxford English Dictionary). To begin, let us first observe three techniques. The first technique is arriving and centering. The second is anchoring and labeling. The last is allowing and letting go.
Body awareness is key to beginning the practice of mindful meditation. Seated poses like Easy Pose, Half-Lotus Pose, Thunderbolt Pose, or even Lotus Pose are great postures to practice in meditation. However, if your body prefers sitting in a chair, then do that. The idea is to arrive or come to a comfortable seat. Once you’ve settled into your seated posture, sit up tall and rest your gently folded hands together in your lap. Keep your elbows and shoulders soft. Close your eyes or gaze downward. Then resolve to sit still, regardless of any changes around you (a cell phone chime, or a breeze through the window), because now you are in training to arrive.
Centering might begin with a phrase that affirms your intention. You will practice awareness, which in turn will help relax a fixation on other things that you could be doing. Instead, place value on and encourage your attitude about mediation. By aligning your posture with the focus of the meditation (which is mindfulness: to be aware in the present) you’ll begin your personal experience of mindful meditation.
Now you are settled, and you begin to anchor and label, with focused attention on the breath. Not changing the breath, just putting your mind’s focus on the breath coming in and going out. It’s been said that becoming aware of distractions and letting them go actually strengthens concentration. A beautiful phrase to bring into the meditation is inwardly repeating to oneself, “As I inhale may I be at peace; as I exhale, may all feel peace.” Once the body and mind have settled into this symbiotic breath and attention, the wandering thoughts may begin. It is to be expected! As you sit still, observe those thoughts, and name them. Tummy growls "(“hunger”). Shifting your weight (“discomfort”). Thinking what time it is (“waiting”). Start observing mind sets, like judging or planning. Once you’ve labeled it, whatever “it” is, then return focus to the object of meditative attention, mindfulness.
The next phase is so freeing, it is accepting and letting go. Not settling for attitudes that may edit or censure your experience but rather saying inwardly, “yes,” and let it go. This is not about trying to ignore a painful hip, but to rather practice not thinking that the hip should not feel painful. Like a tree in a forest that doesn’t fight the heat, or rain, or even birds building their nests in the branches. Allow whatever happens and let it be.
Conclude by practicing gratitude for those who inspire you, confirming within yourself the desire to continue this practice, and then lifting up another person in thought or prayer to feel love, support, and connection. You can create a pathway of awareness to positive change! In the end, setting aside time to cultivate mindful meditation is just the beginning. Once you go back to your life you can bring this sense of presence and awareness into your every day activities. You’ll be practicing mindfulness. This will in turn and time, help you live a more positive life, attentive to the now and to those who are with you, living each day with gratitude and acceptance. You may notice more. See more sunrises, follow more butterflies, enjoy your surroundings. Hold a friend’s hand, look into the eyes of a child, speak a kind word of appreciation for a worker. Mindfulness is contagious and blesses the giver and receiver of it.