We as humans often use much time speculating and forming ideas in our minds and often forget the essence of living at present. We live in the past and the future emotionally, and mentally. This, therefore, leads to non-conformity between our physical well-being, our mental and emotional health. Hence, through our ancient forefathers resulted in the creation of mindfulness practice, the formal and informal. The informal is often the normal things we do when a situation demands our attention like making decisions. Formal mindfulness practice, on the other hand, demands for a dedicated period for practicing such sessions as meditation and yoga.
Sitting meditation, therefore, is a practice that focuses one’s energy to come to a state where one is aware of their being. Eventually one will be able to connect the physical, emotional, and mental feelings at the present and self-discovery. Meditation, however, is not a tool for finding something but rather for self-discovery. It means, therefore, that one does not change to be something else but rather to rediscover one’s best self-version.
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For someone to perform a sitting meditation, they will first find a serene quiet space large enough to, comfortably, accommodate oneself. Space need not be enormous, a room that can accommodate a cushion for sitting on might be large enough. Place a nice curving or an object you associate with; a typical one could be a flower vase. It is aimed at calming the mind and providing an object to keep the mind on track during the meditation process. There is also the need to set some definite time, in most cases, just before going to bed is found to be ideal. One should sit upright without resting the back on any support and start the meditation process, advancing gradually in regards to time periods in successive sessions.
During the first session one may experience difficulties in attaining a stable calm mood or concentration. Problems such as stopping the mind from wandering away and overwhelming amounts of emotions being triggered, falling asleep or even drifting from the main point of meditation.
Reflecting back on the meditation session. First one needs to become calm physically with the reality. Taking into account the realization of one’s breathing rhythm; one can exclude themselves from the distractions in the environment. One can control all their breathing, vision and even feel one’s extreme body parts such as the toes and body hair appreciating the cool breeze touching the skin and nostrils. Relaxation of tense muscles is also made possible with the concentration being initiated. With constant meditation, therefore, the body can adapt naturally and reap the many benefits of meditation. From the relaxation of muscles, the body can release stress, and even rejuvenate itself. One also experiences quality sleep, improves on visualization and attainment of goals. Also from slow respiration, deeper breaths boost immunity by reducing stress hormones production.
By focusing on hearing and complexity of external sound, one can focus on the mind and the dynamics of thinking. One comes to a state where they can observe and control the thoughts that cross one’s mind. This takes a lot of calmness, relaxation, and concentration. Though with practice one may become perfect and be able to attain this state with minimal effort.
Also when one attains a calm state and can observe his mind, the control of one’s emotions can be reached at. This fact clearly depicts the analogy that the mind has a mind of its own. One is now completely disconnected from the distractions brought about by the environment. Anxiety and depression are significantly reduced which in turn leads to release of stress. One, therefore, can control one’s mind and hence improve on decision making and critical thinking. In the long run, one can be aware of his present environment, putting aside the future and the past hence live in the now improving our relationships with other people around us.
References
Shaw, B. (2017). Meditation provides physical, mental, and emotional benefits . human-kinetics . Retrieved 18 February 2017, from http://www.humankinetics.com/excerpts/excerpts/meditation-provides-physical-mental-and-emotional-benefits
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New Harbinger Publications.
Weiss, A. (2004). Beginning Mindfulness - Excerpts . Beginningmindfulness.com . Retrieved 18 February 2017, from http://beginningmindfulness.com/excerpts.html
