Mindfulness meditation is one of the three main types of meditation practice. The other two meditation practices are mindfulness meditation and guided meditation. Mindfulness meditation aims to establish focused attention by focusing the mind and returning attention to a specific object, for example: a picture, breath, candle flame, word, or phrase. This exercise makes you feel calm, focused, and able to control yourself.
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Part 1 of 3: Practicing Mindfulness Meditation
Step 1. Find a quiet place where you can be alone to meditate
Ideally, you should find a place to meditate that is free from distractions, such as pets, noises, or other people. There are people who provide a special area in the house to meditate, but there are also those who prefer to practice outdoors when the weather permits.
- Meditating in the same place helps you improve your ability to concentrate. Furthermore, your body will associate this place with meditation, nothing else.
- Many people say that meditating in the morning makes it easier for them to start their daily activities. There are also those who prefer to meditate before going to bed at night. A workspace that provides privacy gives you the opportunity to meditate at work.
Step 2. Find a comfortable sitting position
During meditation, your body must feel comfortable so that your mind can focus fully on the object you are paying attention to.
- Wear comfortable, loose-fitting clothing so that no body parts are pinched or obstructed circulation. Don't wear clothes that pile up in the creases of your knees when you sit down.
- Mindfulness meditation can be done sitting or standing, but it can also be done lying down if needed.
Step 3. Set the timer
Since you need to train your body and mind at the same time, start with short sessions of 5-10 minutes first and can be repeated several times a day.
- Instead of using a watch or wall clock, set a timer so you don't get distracted from having to check often how much time you have left. If you are sleepy, a timer will go off so you don't stay asleep.
- Gradually increase the duration of the exercise. After meditating for 10 minutes for a few weeks, add another 5 minutes and then add another 10 minutes.
- Use any timer application, such as the one on your phone, the alarm you use in the kitchen, or any other timer, as long as you don't need to check.
Step 4. Relax the eyelids
You can close your eyes or leave them slightly open, but don't focus your gaze. If you want to concentrate on looking at a specific object, let your eyes relax.
- Take care not to strain your eyes, including your eyelids, the small muscles that surround your eyeballs, and all of your eye muscles.
- Close your lips while raising the corners of your lips as if you are smiling.
Step 5. Direct attention to the object of concentration
You can focus on the breath. Don't force yourself to concentrate and don't get frustrated when distracted. If distracted, refocus your attention. This meditation should not stress you out or feel forced.
- If you choose to focus on the breath, direct your attention to the breath each time you inhale and exhale. One inhalation and exhalation is called one breath cycle. Focus on number 1. After that, inhale again and then exhale. This is the second round of breaths. Continue for 10 breaths and then start again from 1. Focusing on the count will deepen one-pointing meditation.
- You can adjust the choice of objects according to the current conditions, the current situation, or the experience you get during practice. You are free to experiment with other objects.
- Meditation practice with concentration can be enjoyable, but this is not the goal. Let your feelings show themselves, observe them, and forget about them.
Step 6. Ignore distracting thoughts
Mindfulness meditation trains the mind to be able to focus continuously. If a thought or feeling comes up, observe it, and redirect your attention to the object you are focusing on.
- If you start to feel disappointed, frustrated, or upset about being distracted, that feeling is also a distraction. Just observe and then concentrate on the object again.
- Find a balance between concentrating while pushing yourself and being too relaxed. Forced concentration will cause tension so that spiritual progress is hampered. You're easily distracted if you're too relaxed.
- Some people experience increased awareness of themselves and the object of attention. It is likely that you will experience certain sensations such as being one with an object. Do not be afraid because this is a natural sensation and indicates the attainment of a deeper understanding.
Part 2 of 3: Choosing a Body Position
Step 1. Do meditation while standing
Meditating while standing frees you from distractions caused by physical complaints, prevents tingling in the legs, and is beneficial for people who work while sitting most of the day.
- Stand on the balls of your feet with your knees slightly bent to keep your back straight.
- Spread your feet shoulder-width apart and point your toes slightly inward.
Step 2. Do meditation while sitting
Traditional meditation is done while sitting on the floor or on a small round pillow called a “zafu”. However, meditation can also be done while sitting in a chair as a support for the body to make it more stable.
- If using zafu, find a quiet place. Cover the zafu with a mat or blanket so your knees don't touch the floor.
- Sit on the top 1/3 of the zafu so that your hips are slightly elevated and your knees are pointing to the floor or resting on the floor. Place the mat under the knee if needed.
- Imagine a rope pulling the top of your head up to straighten your back. Feel the gentle arch in your lower back.
Step 3. Adjust the position of the hands
Once seated, relax your arms above your thighs with your palms open or choose the traditional hand position by bringing your palms together.
- Straighten your arms in front of you and bring your palms together like you're holding a volleyball. Place your left palm on top of your right palm with both palms facing up and bring your thumbs together.
- For more comfort, place a small pillow on your thigh to rest your hands on. This pillow is more useful if you are sitting in a chair.
Part 3 of 3: Selecting Objects
Step 1. Determine the object to meditate on
Choose an object that makes it easy for you to direct your attention because it's fun, but doesn't trigger excitement or boredom. If you choose an object that has a certain meaning, don't get distracted. The goal of meditation is to focus on the object.
- Choosing sensory sensations as objects is an ancient meditation technique. Some traditional meditation techniques use the elements of earth, air, fire, or water as objects. Other meditation techniques focus on specific body parts or chakras.
- There are lots of objects that you can use, for example: candle flames, symbols or objects that are considered sacred according to religious traditions, words or short phrases that you believe in.
- Remember that the main purpose of mindfulness meditation is to train the mind, not think about the object. Advanced practitioners only focus on the tissue box and get the same benefits.
Step 2. Light the candle
Focusing your attention on the candle flame is called Tatrek meditation. Place the candle far enough away to make it easier for you to focus by staring at the candle flame.
- Find a safe place to put the candle. A candle flame blowing in the wind makes you worry about a fire.
- Choose unscented candles so you can concentrate optimally. Scented candles tend to distract attention.
Step 3. Read a short verse from the scriptures
In some traditions, this meditation is called Lectio Divinio or “reading scriptures”. Read slowly. If certain words or phrases distract you, use them as objects of meditation practice.
- You can memorize the word or phrase, leave the page of text open, and read it over and over again as needed.
- The word you read will become something abstract because it loses its meaning. This is a common thing. The word itself is not important because it is only a means to attain a meditative state.
Step 4. Use the breath as the object of mindfulness meditation
During the practice, cover your mouth and breathe through your nose, unless you have a stuffy nose. Breathing through your nose gives you the opportunity to experience more sensations.
- Meditating while focusing on the breath is called Zazen meditation. This meditation directs the practitioner to focus on the conscious process of breathing. Zazen meditation practice is done by counting breath cycles starting from 1 to 10.
- Concentrating on the physical sensations that arise while breathing is called Vipassana meditation. You can focus on physical sensations on the outside, for example by feeling the air flow over your upper lip. Or, feel sensations in the body, for example by being aware of the flow of air entering the upper, middle, and lower lungs. In addition, you can also practice meditation by consciously flowing your breath into certain body parts called chakras.
