6-Simple steps how to meditate?

Mindfulness Meditation is practice for improving emotional and physical well-being

In the era of busy routine schedule, we are forgetting to concentrate on our physical and mental health..

A Harvard study found that the average person spends about 47% of their day on “autopilot,” conducting automated behaviors while thoughts wander from the task at hand. It’s scary to think that only half of a day might be spent paying attention to what you’re doing in the present, and that’s what makes meditation so important. By bringing more of your life into conscious awareness, you allow the opportunity to reprogram unwanted thoughts and behavioral patterns.

Automation isn’t a problem, except when your autopilot is headed in the wrong direction. This may happen in one of two ways:

A)    You stop paying attention to a particular action that requires more vigilance. Like a car on cruise control that encounters a deer in the road, the results of human autopilot can also be dangerous. You drop your dinner plate, respond to an email incoherently, or get on the wrong train because your mind is elsewhere, thinking of some future or past event while operating on autopilot. Accidents happen when we’re acting unconsciously.

B)Harmful thought or behavioral patterns get repeated regardless of their self-destructive nature because you’re unaware that they keep replaying. You might get stuck in the same negative thought loops, become aggravated by the same situations, and put yourself in those situations again without realizing it.

The biggest obstacle that most people face is that they stop learning (or never learn) about themselves and then coast through life, creating bad habits, health issues that eventually form their unconscious mental program.

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                                            author -@Liam McClintock

Thankfully,Mindfulness meditation help to concentrate on your mind peace and live a more deliberate healthy life.

How to Change Your Mind

Did you know the you could change your mental health and physical health...There are many times when people limit themselves in their current situation, how can we be positive in that situation?? Meditation helps you to control your negative vibes be patient to change your mind.It will definitely help you to increase inner peace,emotional and mental health.. d mindfulness defines as “Attention, purpose, consciousness coming from the present moment and without consideration. "

For Mindfulness Meditation Tips CLICK HERE

Mindfulness meditation builds upon concentration practices. Here’s how it works:

Go with the flow. In mindfulness meditation, once you establish concentration, you observe the flow of inner thoughts, emotions, and bodily sensations without judging them as good or bad.

Pay attention. You also notice external sensations such as sounds, sights, and touch that make up your moment-to-moment experience. The challenge is not to latch onto a particular idea, emotion, or sensation, or to get caught in thinking about the past or the future. Instead, you watch what comes and goes in your mind and discover which mental habits produce a feeling of well-being or suffering.

Stay with it. At times, this process may not seem relaxing at all, but over time it provides a key to greater happiness and self-awareness as you become comfortable with a wider and wider range of your experiences.

Practice acceptance

Above all, mindfulness practice involves accepting whatever arises in your awareness at each moment. It involves being kind and forgiving toward yourself.

Some tips to keep in mind:

Gently redirect. If your mind wanders into planning, daydreaming, or criticism, notice where it has gone and gently redirect it to sensations in the present.

Try and try again. If you miss your intended meditation session, simply start again.

By practicing accepting your experience during meditation, it becomes easier to accept whatever comes your way during the rest of your day.

A Mindfulness Meditation Exercise Steps::

1.    Begin by sitting on a chair or on the floor with your legs crossed.

2.    Close your eyes and focus on your breathing.

3.    Capture the sensations in your mind as you inhale and as you exhale. Notice the air entering via your nose and exhaling via your mouth. Make sure you will try to breathe deeply. It will make your Lungs healthy.

4.   Once your concentration has effectively fixated on your breathing,start to notice any sounds in the room. What can you hear?

5.    Expand your thoughts to sensations. What exactly can you feel?

6.    If your mind starts to stray, then focus on your breathing again to pull your thoughts back to the present.

Participate in this simple exercise for ten minutes each day, and you’ll gradually feel more centered and attached to your inner self.

For More Detail Reference

How  to stay in the present

A less formal approach to mindfulness can also help you to stay in the present and fully participate in your life. You can choose any task or moment to practice informal mindfulness, whether you are eating, showering, walking, touching a partner, or playing with a child or grandchild. Attending to these points will help:

• Start by bringing your attention to the sensations in your body
• Breathe in through your nose, allowing the air downward into your lower belly. Let your abdomen expand fully.
• Now breathe out through your mouth
• Notice the sensations of each inhalation and exhalation
• Proceed with the task at hand slowly and with full deliberation
• Engage your senses fully. Notice each sight, touch, and sound so that you savor every sensation.
• When you notice that your mind has wandered from the task at hand, gently bring your attention back to the sensations of the moment.

Invest In Yourself

The effects of mindfulness meditation tend to be dose-related — the more you do, the more effect it usually has. Most people find that it takes at least 20 minutes for the mind to begin to settle, so this is a reasonable way to start. If you’re ready for a more serious commitment, Jon Kabat-Zinn recommends 45 minutes of meditation at least six days a week. But you can get started by practicing the techniques described here for shorter periods.

    "Stay Healthy"

Reiki is as powerful as yoga.. It is also help to keep us healthy and keep reducing mental stress..

For more details about Reiki  :::
6 Fascinating Things About Reiki

Over to you

Of course, mindfulness meditation on its own will not produce consequential changes without motivation and consistency. There are no quick fixes here; structural neuroplasticity (creating more lasting changes in the brain) takes time. Regular meditation helps you to improve your way of thinking and makes your day stress free too…  “Be Healthy Be Meditate”.

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