9. Embrace mindfulness practice

Practice mindfulness meditation

Mindfulness is a state of being fully in the present moment, experiencing it for what it is, without judgement, and with child-like curiosity and openness.

Over the past 20 years Mindfulness Meditation gained enormous popularity with individual practitioners and corporations alike.

Mindfulness meditation (as opposed to mindful being) is the practice of training our brain to focus on an object of our choice, rather than letting our mind ruminate about the past or contemplate the future, as is the mind’s natural tendency.

The benefits of mindfulness meditation include improved concentration, reduced stress and anxiety, and improved ability to handle life’s challenges more rationally and calmly.

Neuroscience research showed that even after eight weeks of daily mindfulness practice, the brain centers that handle attention,  stress, and emotional regulation start responding positively to the meditation. (Dr. Richard Davidson, University of Wisconsin).

Practicing mindfulness meditation

In practicing mindfulness meditation the quality of the experience is more important than the duration.

Below are various ways in which you can practice mindfulness meditation:

1. Eat, walk, shower, brush your teeth – mindfully. Namely, do what you already do every day, but do it in a mindful way. While you eat, walk, shower, or brush your teeth, focus entirely on your sensory experiences. If your mind starts wondering, immediately bring it back to your present moment sensory experiences.

2. Take 2, 3, or 5 minutes to practice mindfulness meditation whenever you have an opportunity. Use the guided mindfulness audios you’ve downloaded to your phone. You can practice in your car in the parking lot, at lunch time with your office door closed, or at your desk at home before starting to review your emails.

3. Ideally, you should also practice a full 20 minute guided mindfulness audio session every day. Just wake up 20 minutes earlier every day, so you can practice before the start of your busy daily schedule.

In this module you will learn:

a.   What is mindfulness meditation

b.   The benefits of mindfulness meditation

c.   The science supporting this practice

d.   How to practice mindfulness meditation

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