Practicing mindfulness meditation helps you control your thoughts about things in your daily life. With diligent practice, you are able to live life in the present and focus your attention only on the things you want to pay attention to. Mindfulness can be achieved by observing the surroundings without judging. Feeling emotions is an important aspect of practicing mindfulness effectively, rather than inhibiting it. In addition, another aspect that is equally important is learning to free yourself from emotions.
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Part 1 of 3: Mindful Focusing
Step 1. Be aware of what you are thinking
Don't let your mind focus on certain things unconsciously. Don't let your mind wander by trying to focus your mind on a particular thing.
- Activities throughout the day, personal relationships, or workload may affect emotions, but these exercises help you focus your attention on the subject you want to think about.
- The ability to direct your attention to what is happening around you is the first step to controlling your mind on what is going on.
- Don't let the mind wander. If this happens, refocus your mind on the subject you want to pay attention to.
Step 2. Be aware of your actions
Mindfulness and awareness there are similarities and differences. Realizing that you are talking to someone is not the same as paying attention to how you speak and what you say to them. Pay close attention to your actions, words, and motivations.
- Many people live life like airplanes with automatic steering so they behave and react impulsively.
- Paying attention to how you act is a great way to get to know yourself and become the person you want to be.
Step 3. Determine the purpose of each action you take
Paying attention to what you're doing and what you're focusing on is a way of setting the goal of your actions, for example by focusing or being aware of the present while working on a task.
- Realizing who you really are, what you think, and what you do can help you determine the purpose of your actions.
- Focus on what you are doing, feeling, and what is happening right now.
Part 2 of 3: Living in the Present
Step 1. Don't regret the past
Many people keep thinking about past events. This has a negative impact on the ability to focus. Whatever is done now cannot change the things that have already happened.
- When your mind is distracted so you think back to past experiences, try to focus your attention on what is happening right now.
- Take advantage of what you learn without thinking about the past.
Step 2. Don't dwell on the future
Planning for the future is a good thing, but don't let the fear and worry of thinking about what hasn't happened negatively affect your daily life. Practicing mindfulness meditation helps you focus your attention on the present.
- Make plans to prepare for the future as best you can, but don't get caught up in worrying about something that might not happen.
- You cannot appreciate what is happening now if you think too much about the future.
Step 3. Get rid of the habit of looking at the clock
Many Westerners are very dependent on the clock since childhood. They always check the clock to find out how much time has passed since they started work or how much time is still available before the next activity starts. Live your daily life without focusing on time and start focusing on the things you are experiencing right now.
- You need to make a schedule, but it can be problematic if you keep checking the time. Reduce the habit of looking at the clock while on the move so that your attention is not taken up to check the time.
- You are able to appreciate what is happening when your attention is no longer occupied just thinking about how long you have to wait for the next activity.
Step 4. Give yourself time to do nothing
Being a productive person is rewarding, but sometimes, you don't have to do anything about it. Take time to sit quietly by yourself and focus your attention on what is going on around you without judging.
- Sitting quietly to free the mind from past experiences and noticing what is going on is one way of meditating.
- Various exercises can be done while meditating.
- Meditation is proven to be able to overcome stress, depression, anxiety, and reduce the risk of developing cancer.
Part 3 of 3: Paying Attention Without Judging
Step 1. Free yourself from judgmental desires and negative emotions
When your attention is focused on the present, you can observe things that have gone unnoticed. One of the most important aspects of focusing your attention is the ability to observe everything around you without judging.
- Observe the surroundings objectively. Instead of blaming or criticizing the actions of others, show empathy for them.
- The ability to focus on the present allows you to break the habit of judging others because it is triggered by predictions about what will happen to someone's behavior.
Step 2. Don't experience attachment to positive emotions
Instead of always wishing for happiness, a mindful person is able to forget past experiences and free themselves from the negative or positive emotions that arise as a result of the event.
- Fully focused attention on the present allows you to appreciate the pleasant experiences of everyday life without worrying about when they will end.
- You can't enjoy a happy moment when you compare it to other moments you've had.
Step 3. Respond to emotions like dealing with the weather
The practice of mindfulness is about being aware of where you are and freeing yourself from judgments, fears, disappointments, and expectations, but it doesn't mean you have to adopt Stoic philosophy or become emotionless. Instead, feel every emotion that comes up and then let it pass by itself like the weather. You can't control the circumstances that trigger your emotions the same way you can't control the weather.
- Think of negative emotions as the attack of an unwanted storm. Remember that regretting what happened is not the right way to deal with it.
- Positive and negative emotions will always appear and disappear again. So, let the emotions pass you by. Don't get too wrapped up in emotions by letting your mind be carried away by things that have passed or haven't happened yet.
Step 4. Give kindness and compassion to others
Mindfulness requires being aware of the present without judging, but many people don't understand this mindset and so they get caught up in negative behavior and lead a troubled life. However, living life without regretting the past and worrying about the future does not mean being indifferent. Instead, show empathy for the other person.
- Be nice to everyone and focus on how you feel when you do it.
- Don't demand that others use the same perspective. Practicing mindfulness meditation is a personal journey. Remember that one way to free yourself from the urge to judge is to break the habit of judging others who are unable to forget the past and keep thinking about the future.
