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  • Writer's pictureAsha Venkatarao

Mindfulness / Insight Meditation

Simply a Buzzword or can we apply it to our daily lives ?

Mindfulness meditation is a type of meditation that involves focusing on the present moment and cultivating a non-judgmental awareness of your thoughts, feelings, and sensations.

The goal of mindfulness meditation is to increase your awareness and acceptance of your experiences, which can help you manage stress and improve your overall well-being.


Here are four ways to practice mindfulness meditation: 1. Focusing on your breath:

Find a quiet place to sit comfortably, either on a cushion

or a chair. Close your eyes or keep them open with a soft gaze. Begin to focus on your breath, feeling the sensation of the air moving in and out of your nostrils or the rise and fall of your chest. Keep your attention focused on your breath, without trying to control or change it. Notice when your mind starts to wander or become distracted by thoughts, emotions, or external sensations. When this happens, gently and non-judgmentally bring your attention back to your breath. This practice helps to cultivate awareness and concentration, and can help to calm a busy or racing mind.

2. Body scan meditation:


Lie down or sit in a comfortable position, with your eyes closed or open with a soft gaze. Begin to scan your body, starting from the crown of your head and moving slowly down to your toes. Notice any sensations, feelings or thoughts that arise as you scan each part of your body, without trying to change or judge them. You may notice sensations of warmth, tingling, or tension, or feelings of relaxation, discomfort or pain. Simply observe these sensations and feelings without reacting to them. This practice helps to cultivate awareness of your body, and can help to release tension and promote relaxation.

3. Walking meditation:



Find a quiet and safe place to walk, either indoors or outdoors. Begin to walk slowly, focusing your attention on the movement of your feet and legs. Notice the sensation of your feet touching the ground, the movement of your legs, and the swinging of your arms. As your mind begins to wander, gently bring your attention back to the sensations of walking. This practice helps to cultivate awareness of your body in motion, and can help to reduce stress and promote relaxation.

4. Loving-kindness meditation:

Sit quietly and comfortably, either on a cushion or a chair. Begin to visualize someone you love, and silently repeat a series of phrases to yourself, such as "may you be happy, may you be healthy, may you be safe, may you live with ease." As you repeat these phrases, try to feel the warmth of loving-kindness in your heart. Then, repeat the same phrases for yourself, a friend, and someone you might be in conflict with. This practice helps to cultivate feelings of kindness, compassion, and forgiveness towards yourself and others, and can promote positive emotions and social connection.


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