MENTAL WELLNESS

What is The Importance of Mindfulness Meditation and How To Do It?

Mindfulness meditation involves focusing on the “now” without judgment

Meditation creates a positive impact on your mental and physical health

You can exercise mind management by meditating daily for just 2-3 minutes

D
Dr. Sunka Adithya
July 26th, 2021
8 mins read

Meditation does wonders for your mind, body, and overall well-being. It is a practice where we focus our mind or think deep for a fraction of time. Mindfulness helps calm your mind and takes you away from the daily chaos for just a little while. Modern studies have reported that mindfulness affects your psychological health in a positive way. [1] Researchers have also witnessed that meditation is helpful against diverse illnesses such as depression, cardiovascular disease, and chronic pain.

Meditation has been practised across the globe for ages thanks to its spiritual and relaxation benefits. [2] However, there are certain types of meditation that you can adopt in your daily life for better physical, mental and emotional health. Mindfulness meditation is one such type that gives you a positive mind, positive vibes, positive life.

Read on to know more about it and other beneficial mind management techniques.

Mindpower: What is the conscious and subconscious mind? 

Your brain works in two systems that are interconnected with each other known as the conscious and subconscious mind.

  • Conscious mind 

The conscious mind receives the information from your five senses. It is a logical mind which helps you think and rationalize. However, the logical mind doesn’t control our actions.

  • Subconscious mind 

Controlling emotions and actions is the work of our subconscious mind. It is here that emotions and instincts are born. The subconscious helps us meet our needs and desires such as food, thirst, and intimacy. The subconscious mind doesn’t judge but simply acts. The sudden yet intuitive reaction you have when you get too close to a flame is the action of your subconscious mind.

Additional Read: How to Boost Mental Health with Meditation

What is mindfulness meditation? 

Mindfulness meditation combines meditation with the practice of mindfulness. It involves focusing on the present while acknowledging and accepting your thoughts, senses, and feelings without any judgments. It helps calm your mind and body, slows down racing thoughts, and helps you leave negativity behind. Although the techniques may differ, mindfulness meditation simply involves deep breathing and being aware of your mind and body.

types of meditation

Additional Read: How to reduce Stress?

The miracle of mindfulness: How does mindfulness meditation benefit you? 

  • Improves mental health 

Mindfulness is directly related to your mental health. Studies have found that mindfulness can help you relieve stress, reduce rumination, [3] depression, and anxiety disorders. It can boost your memory, focus and increase your cognitive functioning ability.

  • Improves physical health 

Studies have found that mindfulness meditation helps improve your physical health in many ways. It is beneficial in lowering your blood pressure, improves sleep, supports heart and reduces chronic pain.

Additional Read: Yoga for Heart Health

  • Improves overall well-being 

Mindfulness mediation boosts your mind power, which can help you change your attitude towards life or achieve your goals. It contributes to healthy relationships with others, improves your overall well-being and helps you live a satisfying life. [4] 

Techniques of mindfulness meditation

  • Focus 

Sit in a quiet place and focus on your breathing. Let the thoughts come and go without any judgment and keep your focus.

  • Notice sensations 

Notice and feel sensations like itching or tingling on every part of your body. Feel them without judging them and let them pass.

  • Use your senses 

Notice each sense like sounds, smells, sights, tastes, and touch. Name them and let them go.

  • Feel emotions 

Rather than ignore how you feel, identify your feelings. Name emotions like anger, excitement, frustration, etc. without being critical and release them.

  • Cope with cravings 

Feeling any urges or addictions? It’s okay to name them and let them pass. Replace the urge for cravings with knowledge.

Additional Read: How to do Meditation? 

mindfulness meditation

How to start meditation

Meditation is quite simple. Take 2 to 3 minutes of your time every day to meditate. Follow the simple steps of meditation for beginners 

  • Sit or lie in a quiet and comfortable place. It can be in your room or out in nature and greenery. You can also buy a meditation chair or use a meditation cushion.  
  • Close your eyes. You may use cooling eye masks as well.  
  • Breathe naturally. Make no extra effort.  
  • Focus on your breath. Notice the movements in your body while you breathe. If your mind wanders, acknowledge it, and bring back your focus.

Meditating for a few minutes a day can help you maintain or regain your mental and physical health. Practice mindfulness meditation for an ageless body, timeless mind and don’t forget to take other proactive steps for a healthy future. One way to do this is to get regular medical check-ups and visit a doctor annually. Do both with ease on Bajaj Finserv Health.

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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