Mindfulness meditation is the most popular type of meditation in the western world.  It has gained popularity because it works.  Also, it is extremely versatile.  You can practice mindfulness anywhere at any time.  For example, when you are brushing your teeth, doing household chores, or exercising.  Mindfulness has its roots in Buddhist tradition.  The Buddhist practice it is born out of is called Vipassana.  Which means “clear awareness” or “insight”.  In the late 1970’s Dr. John Kabat-Zinn brought mindfulness mediation to the western world through an eight-week program called Mindfulness-Based Stress reduction.  It has been taught and practiced ever since.

Benefits of Mindfulness

There are both physical and mental benefits to mindfulness.  Physically it reduces stress and lowers blood pressure.  It also helps to decrease chronic pain and alleviate gastrointestinal disorders.  In addition, it can be used to improve your sleep and even treat heart disease.  Mentally mindfulness helps treat depression and anxiety.  Therapists have also found it to be an effective tool for treating eating disorders, substance abuse, and even obsessive-compulsive disorder.  As your physical and mental health improve your entire wellbeing improves as well.

How to Practice Mindfulness

The main goal of mindfulness mediation is to be focused on the present moment.  Breathing is what most people focus on to begin with.  You want to be aware of how you are breathing.  Is it deep and slow, or is it short shallow?  Your breathing represents the present moment.  Next focus on your body and any tension it may have.  Use your breathing to release the tension as discussed in my previous article How to Start Meditating.  Now just stay focused on your breathing for as long as you can.  When a thought comes into your mind just be aware of it without passing judgment on yourself for having the thought.  Then let the thought pass out of your mind, and gently bring your focus back to your breathing.  Repeat this process when the next thought comes to your mind.  Just acknowledge it is there without any judgment, and let it go.  I recommend doing this for 5 minutes staring out, and gradually increasing the amount of time one or two minutes.  As you continue with this practice you will be able to go for longer and longer periods of time without loosing focus on your breathing.

Mindfulness The Key to Compassion

The reason mindfulness is so powerful is it combines concentration with awareness.  This combination trains the mind to be more compassionate.  This compassion not only benefits you, but others as well.  As you become more compassionate you take better care of yourself.  You start to make better decisions that improve your life.  Then everyone else around you starts to get the best version of you.  This is how your and everyone else’s wellbeing improves.