Mindful Meditation: An Eye-Opening Proven Guide to Stress Reduction
According to the World Health Organization, as of 2023, about 280 million people worldwide suffer from major depression (MD). It is believed that the numbers could be higher because not everyone has the resources to get a diagnosis. Major depression affects all age groups, gender, and race. MD is known to be more common in women, taking a prevalence of 10.5% against 6.2% among men. It is stated in a report from the National Institute of Mental Health that young people ages 18 – 25 are at high risk of a major depressive episode. MD is one of the most common mental disorders and it is important to pay careful attention to its symptoms.
Major Depression Simplified
Unlike abrupt mood swings, major depression is characterised by persistent sadness and a loss of pleasure in activities/events that were previously enjoyed. Major depression can be hereditary and people who have immediate relatives suffering from depression are two to three times more likely to suffer from the same diagnosis.
At TWT, we understand that stress in today’s world can hardly be avoided, but managed. One powerful tool for managing stress is mindful meditation. This blog post aims to discuss the transformative power of mindful meditation and provide a step-by-step guide to incorporating it into your routine for effective stress reduction.
What is Mindful Meditation?
Mindfulness originated from Buddhist teachings (known as “sati” in Pali and “Smṛti” in Sanskrit) and has been a fundamental practice for cultivating awareness for thousands of years. The crux of mindfulness is being present mentally and physically in the moment at hand.
While traditional meditation often involves concentration on a single point, mantra, or visualisation, mindful meditation diverges by promoting a broader sense of awareness of the entire experience. It encourages individuals to observe their thoughts and feelings without attempting to alter them, fostering a non-judgmental and accepting mindset. Its effectiveness in promoting mental health, stress reduction, and overall well-being has led to its integration into therapeutic approaches, wellness programs, and daily routines in various cultures worldwide.
Step-by-Step Instructions for Mindfulness Meditation Mastery
Practising mindful meditation may seem intimidating at first but as you try it for a while, you will notice that you worry less and are more aware of your environment. You don’t need to do jumping jacks or run 200 miles to practise mindful meditation – you can observe it in the comfort of your house while brushing your teeth, doing the laundry or dishes, or driving. It helps us remember to take a breath, to be in tune with our environment. When we add a focus element to our daily routine, we can often catch our mind wandering and once we bring back our attention to the moment at hand, we are safe.
Mindful meditation helps to:
- Reduce stress: Practising mindful meditation helps us not to feed stress by wanting to do more or stretch ourselves beyond our elastic limit. Instead, we pause and breathe. When we do this, we become aware of those stressful thoughts and feelings without them overwhelming us. Additionally, we stay grounded in the moment and can give our best.
- Increase happiness: When we overwork ourselves, the hormones (dopamine and serotonin) are overproduced which leads to anxiety. Meditation balances out these hormones, improves our mood, and makes us happier.
- Improve Immunity: Mindfulness directly influences certain parts of the brain, like the prefrontal cortex and others, which are like command centres for the immune system. When these brain areas are activated through mindfulness meditation, the immune system works better, becoming more effective in defending the body against illnesses.
Step 1: Be Grounded
The first thing you need to be concerned about is getting comfortable. Once you find a stable spot, observe what you are doing with your legs – are you crossing them in front or placing your feet flat on the floor? Relax. Allow your head and shoulders to rest comfortably.
Step 2: Time Yourself
Consider using a timer, preferably with a gentle alarm, during meditation to maintain focus and eliminate interruptions. This ensures you don’t exceed your intended meditation duration. Give yourself a few minutes after a session to reorient yourself. You can begin with a short 5-minute session and gradually extend to 30 minutes as you become more comfortable.
Step 3: Focus on Breathing
Once a timer is set, focus on your breath, feeling the air move in and out, observing the rise and fall of your belly. Pay attention to temperature changes with each inhale and exhale. Acknowledge and witness your thoughts without judgement.
Envision thoughts as passing clouds, observing them without attachment. If thoughts carry you away, gently redirect your focus to your breathing, practising non-judgmental mindfulness. Be compassionate with yourself, recognizing that returning to the present moment is the essence of mindfulness.
Conclusion
Mindful meditation, rooted in ancient practices, offers a transformative journey toward mental well-being. We invite you to experience its benefits by incorporating the provided step-by-step guide into your routine. Take a step towards reduced stress, increased happiness, and improved immunity. Book a free 15-minute session with us today.