Mindfulness Meditation: What it is and how to practice it

Mindfulness Meditation: What It Is and How To Do It

Mindfulness meditation is something everyone should try. The practice of mindfulness increases your ability to regulate emotions, decrease stress, anxiety, and depression.

Mindfulness Meditation can change the structure of your brain

What is Mindfulness Meditation?

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 present and not think about the past while also giving room to process thoughts and feelings without judgment. As you learn to become more present, you can make better decisions and be more engaged in your life. 

And bonus, mindfulness doesn't just help you be present; it changes the brain too!


Yep, it is true. There is even a 2011 Harvard Study[1] to back it up. This study reported 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, which is the brain section 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 our brain's structure.

That's why we encourage everyone to develop a practice of mindfulness. When you make it a daily routine, it allows you to process your day in a way that allows healing and growth. 

Here are some basic mindfulness meditation techniques to practice daily. And if you can't do it daily, start with once a week.  

 Mindfulness Meditation: What it is and how to practice it

How to Do Mindfulness Meditation: 

  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, see where your mind went and return to your breathing with no judgment. 
  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. 

When you start a mindfulness practice, remember that it's successful when you can leave feeling calmer and relaxed than when you started. 

Use today to start a new practice of relaxation. Try it for a week and see how it changes you! 



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 11 Jan. 2021.

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