Although it is difficult to calculate the exact number, a human can have anywhere between 6,000 to 50,000 thoughts a day. This number varies due to many individual factors. With such a multitude of thoughts, it’s easy to feel like you’re drowning in a turbulent sea of thoughts.
Often, while engaged in one task, we find ourselves thinking about something else or planning the next activity. For instance, imagine you are doing the dishes but your mind is on the text message you forgot to reply to. As you send your reply, you simultaneously check a work email that just arrived, all while being bombarded with social media notifications.
Ironically, although we can only live in the present, we spend much of our time dwelling on the past or planning for the future. Mindfulness is about anchoring yourself in the present moment and approaching every thought with curiosity rather than judgment or negativity.
What is Mindfulness Meditation?
Many times, when we think of meditation, we picture sitting with our legs crossed, isolating ourselves from the world, and chanting “Om.” However, in reality, you can meditate almost anywhere, as there are techniques that can help you get into the right mindset.
Mindfulness meditation involves observing your thoughts and emotions with a nonjudgmental, curious approach. Perhaps there’s a recurring thought amidst the sea of thoughts. Is it a thought you’ve been avoiding? Is it something you’ve been afraid to confront? Instead of biased judgment, immerse yourself in the thought. Don’t chase it; let it linger seek to understand and act rather than react.
Once you adopt a peaceful mindset towards an idea or specific thought, it becomes much easier to be analytical. This change in perspective frees you from the constraints of emotion, allowing you to accept things as they are in the present moment. By doing so, you can effectively change what you can in the present to reach a better point in the future.
A Guide to Mindfulness Meditation
Meditation should not replace professional help such as counseling, therapy, or medical procedures. Instead, it’s a freely available tool with proven research showing a positive impact on people’s lives. Keep in mind that you are not your thoughts. You are merely an observer of your thoughts, and you can choose which thoughts you give power to, and these will eventually become actions. Actions define who you are.
Relaxed Atmosphere Free of Distractions
It can be challenging to achieve the right mindset if you’re overhearing conversations, hearing alarms, notifications and other distractions. It’s impossible to empty your mind if a constant flow of distractions keeps clouding it.
Go somewhere you feel safe and comfortable, free of distractions and have some time for yourself. Closing your eyes can help free yourself of any distractions.
Set Time Aside
Meditation might seem like a nuisance or a menial task that you can do whenever you find the time. However, in reality, it’s difficult to respect the time for something unless we take deliberate action to set aside time for a specific purpose.
Focus On Your Breathing to Bring You to The Present
Breathing is something we often take for granted. We don’t usually think about it because it’s part of the autonomic nervous system, meaning it’s done automatically, so we rarely put much thought into it. Take a deep breath and pay close attention to the air entering your lungs and the oxygen-enriched blood providing your brain with the oxygen it needs to function.
As you focus on this, you’ll notice your body and mind becoming more calm. All thoughts become centered on your simple act of breathing.
Being Present With A Clear Mind
Your mind should now be clearer, mostly free from thoughts that are not focused on the present moment. How are you feeling right now? Why do you feel this way? Are there any thoughts that stand out more than others? Take deep breaths and gently navigate through the thoughts in your head. If you feel you’re in a calm state of mind, allow yourself to follow a thought that might normally evoke emotion.
What are your emotions telling you? What is something you can do in this moment to improve the situation? If there’s nothing to be done, then cherish the quiet time you have. If there is an action you can take, quiet your mind and plan steps in the present that will impact your future.