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Mindfulness Meditation: A Quick Guide for Beginners

Updated on August 29, 2017
Shandala profile image

Shannon is a freelance writer based in Toronto, Canada. She is currently completing her degree in Professional Writing and Communication.

Mindfulness Meditation

Mindfulness. Meditation. Moment to moment awareness. What comes to mind?

If you're picturing Tibetan monks in red robes, you're not far off the mark. As a matter of fact, the practice of mindfulness originated in ancient Buddhist tradition. But don't let that intimidate you. Nowadays, the practice of mindfulness is more accessible than ever. It can be done anywhere, at any time, and it's easy to learn.

What is mindfulness?
What is mindfulness? | Source

What is Mindfulness?

The word itself is derived from the Pali word sati, which means awareness or memory. It finds its roots in Buddhist tradition and is a deeply embedded facet of their belief system.

Today, the practice of mindfulness has grown in scope and popularity. It is practiced around the world by people of all ages, walks of life and belief systems. However, understanding mindfulness in theory isn't enough. In order to grasp it best, one must delve into the experience of it first hand.

Mindfulness is simply the practice of becoming aware. Aware of thoughts. Aware of bodily sensations. Aware of sensory perception. It is a non-judgmental way of seeing and experiencing all that is happening in the present moment—your present moment.

It is the reduction of reactivity. Sometimes we fall into habits of impulsively reacting to difficult situations. We respond rashly with charged emotions that we later regret.

Mindfulness is a way of stepping back and observing. Of allowing ourselves to have the experience we are having without judging it, or ourselves. This means not holding onto or pushing our experiences and emotions away. It is simply observation; moment to moment awareness.

Mindful clarity
Mindful clarity | Source

How Mindfulness Affects the Brain

Alright, so you've got a better idea of what mindfulness is. But what happens when you actually do it? How does the brain respond? Here's a quick breakdown of how the brain reacts to the practice of mindfulness.

The field of neuroscience has been studying the effects of mindfulness on the brain for many years. Thanks to neuroplasticity (the brain's ability to adapt, change and grow), mindfulness practice can have a deep and lasting impact on us.

Certain regions of the brain have been shown to respond and strengthen when repeatedly exposed to meditative practice. For example, mindfulness directly affects the limbic system, the part of the brain that regulates emotion. Mindfulness also affects the amygdalathe section that responds to fear, stress and anxiety. Mindful practice not only reduces stimulation in the amygdala, it can actually reduce the size of the amygdala itself. This means that meditation not only changes how your brain responds to stress but helps eliminate anxiety before it even begins.

Mindfulness also increases the power of your pre-frontal cortexthe area of the brain responsible for decision making, regulating emotional response and abstract problem solving. How long until you start seeing these results? With regular practice, your brain will start changing and improving in less than 8 weeks.

Meditation anytime, anywhere
Meditation anytime, anywhere | Source

Practicing Mindfulness On Your Own

One of the easiest ways to dip your toes into the mindfulness pool is to try a few guided meditations.

Many wonderful meditations can be found on Youtube. I will include a list of some of my favorites in the links below.

After you get the hang of practicing mindfulness in a guided setting, you can start trying it entirely on your own, without guidance. Formal practice can be done seated in a chair or on the floor, spine aligned, shoulders relaxed and hands placed where they are most comfortable.

You can also practice lying downjust be aware that this position can easily lead to unplanned nap sessions! (I've been caught a few times.)

Cultivating mindfulness
Cultivating mindfulness | Source

How Do I Practice Mindfulness Meditation?

Sound intriguing? Want to give it a try? There are a multitude of ways to practice mindfulness.

One of the most popular methods is observation of the breath. This approach focuses on becoming aware of each breath as it enters and exits the body. Thoughts will come and go. Your job is to simply notice them when they arise, and then gently, non-judgmentally, return your attention to your breath.

It can be beneficial to label thoughts and bodily sensations as they arise in order to more readily release them. If you find your mind wandering to that evening's dinner plans, you could internally say: "planning" or "thinking." If your nose itches or your back is stiff, you could say: "sensation."

How Long Should I Meditate?

With guided meditations, your time for practice is predetermined. If you're practicing on your own? It's entirely up to you.

If you're just starting out, 5 minutes is a good mark to shoot for. With regular meditation, you may find the practice becomes easier and that you wish to sit longer. There really is no limit—10 minutes, half an hour, 40 minutes—practice all day if it suits you!

Set aside the amount of time that works best for your schedule and comfort level. This is your practice. Your time for you. Do what feels right for your body and mind. Every day will be different. The key is to remain consistent. One day you may only be able to sit for 5 minutes, the next you may enjoy a 20 minute session.

Let your practice be flexible to meet the changing elements of your day to day—just keep at it. Do the best you can for however long you can. Every time you sit down to listen to your thoughts, you're progressing.

And you will feel the difference.

Good luck and happy meditating!

Mindfulness Meditations to try:

Mindful Breathing Practice: http://youtu.be/xCIaB89BWtM

Anxiety Relief Meditation: http://youtu.be/q2_UfFIszkY

Resources

Adams, Juliet. What is Mindfulness. www.mindfulnet.org/page2.htm#intro

Bergland, Christopher. How Do Neuroplasticity and Neurogenesis Rewire Your Brain? https://www.psychologytoday.com/blog/the-athletes-way/201702/how-do-neuroplasticity-and-neurogenesis-rewire-your-brain

Ireland, Tom. What Does Mindfulness Meditation Do to Your Brain? https://blogs.scientificamerican.com/guest-blog/what-does-mindfulness-meditation-do-to-your-brain/

Farb, Norman A.S., PhD, Anderson, Adam K., PhD, Segal, Zindel V., PhD. The Mindful Brain and Emotion Regulation in Mood Disorders. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3303604/

Wilson, Angela. Mindfulness Meditation and the Brain. www.huffingtonpost.com/kripalu/mindfulness-meditation_b_3238677.html

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    • Shandala profile image
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      Shannon 3 years ago from Canada

      Sushma, I'm so pleased to hear this article has helped promote the practice of mindfulness in your life. It can be wonderful to stumble upon little reminders here and there to help keep us all on track! :)

    • Sushma Webber profile image

      Sushma Webber 3 years ago from New Zealand

      I have been using a body-scan guided meditation for the last few weeks and it has helped me a great deal. I am also exploring how mindful awareness practices, right diet, exercise and meditation can help rewire the brain and help with brain growth. Your article is timely and helps to reinforce my practice.

    • Shandala profile image
      Author

      Shannon 3 years ago from Canada

      Jai, I agree. Mindfulness certainly does take a bit of practice but I believe it's time well invested and spent. And the results are absolutely worth it! Thank you for your comment!

      Revanth, I'm so pleased that this could help! I do hope to write more about meditation and mindfulness in the future, so stay tuned! Thank you for your comment!

    • profile image

      Revanth E R 3 years ago

      I've been meditating for a few weeks now, came across mindfulness while surfing, you've done a great job in explaining it for beginners like me.

      Thank You.

    • Jai Warren profile image

      Jai Warren 3 years ago from Dallas, Deep Ellum, Texas

      I'm a mindfulness freak. Been meditating since the 70's and this is just an extension that helps us be in the moment daily. It really does take quite a bit of practice, but the results are awesome. Very well done.

    • Shandala profile image
      Author

      Shannon 3 years ago from Canada

      Thanks, Paul! I'm glad you enjoyed it!

    • doctor paul profile image

      doctor paul 3 years ago from Fitchburg, MA

      Very good summary. Clearly written and good suggestions for additional resources.

    • Shandala profile image
      Author

      Shannon 3 years ago from Canada

      Thanks, Amy! Your feedback is greatly appreciated! And yes, I've found it to be fascinating that different regions of the brain can be stimulated and developed through something that, at first glance, seems so simple. But, as Jon Kabat-Zinn pointed out, mindfulness is simple but not easy. :-)

      Looking forward to exploring your hubs!

    • Amy Naylor profile image

      Amy Naylor 3 years ago from England

      A good introduction and overview for beginners. Also, your section on the brain was particularly interesting, I've never actually looked into the physical effects before, perhaps I just assumed it was purely psychological.

      I see you're relatively new to HP, best of luck with future hubs! If you post more articles like this, I'll be quite happy! :-)