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How to Practice Mindfulness Meditation

Mindfulness meditation is for everyone. 

Mindfulness is the practice of focusing your attention on the present. It is about being aware of your thoughts, feelings, bodily sensations, and the surrounding environment. Mindfulness meditation allows one to be in the present and not think about the past while also giving room to process thoughts and feelings without judgment.

The practice of mindfulness increases our ability to regulate emotions, decrease stress, anxiety, and depression. As you learn to become more present, you can make better decisions and be more engaged in your life. 

Bonus, it helps your brain too!

 

DID YOU KNOW MINDFULNESS MEDITATION CAN CHANGE THE STRUCTURE OF YOUR BRAIN? 

Yep, it is true. There is even a 2011 Harvard Study[1] to back it up. This study reported that eight weeks of mindfulness-based stress reduction (MBSR) increases your cortical thickness in the hippocampus. In laymen's terms, this is where learning and memory occur. It is also where your emotions are regulated and where self-referential processing occurs. This same study also shows a decrease in brain cell volume in the amygdala. This section of the brain is responsible for fear, anxiety, and stress.

So the big takeaway is that mindfulness meditation can lower stress and anxiety and help improve memory, learning, and emotion regulation by changing the structure of our brain. 

The idea is to make mindfulness meditation a daily practice. It's a way to process through your day in a way that allows healing and growth. 

 

THE BASIC MINDFULNESS MEDITATION TECHNIQUES TO PRACTICE DAILY:

  1. Find a quiet and comfortable place. 
  2. Sit with your head, neck, and back straight, but not stiff. 
  3. Pay attention to your breathing. 
  4. Now, watch every thought come and go. Do not ignore any thoughts. Note them, remain calm, and use your breathing as an anchor. 
  5. If you get carried away with your thoughts, with no judgment, see where your mind went and return to your breathing. 
  6. No matter how long you are practicing, whether an hour or a few minutes, when your time is ending, sit for a moment or two, become aware of where you are. 
  7. Slowly get up and conquer your day!

You don't have to be sitting. You can practice mindful meditation throughout the day. The idea is to focus on your emotions, thoughts, and sensations that you are experiencing in the present. I challenge you to try it daily for a week and see how it affects you personally. 

Namaste. 

Tag us on social @molecularcbdshop and let us know how your mindfulness practice is helping your well-being!

 

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[1] Lazar, Sara. "Our Research." Sara Lazar, Ph.D., The President and Fellows of Harvard College, scholar.harvard.edu/sara_lazar/our-research. Accessed 2 Jan. 2020.

 

 


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