Mindfulness Meditation

Being fully present in the moment helps you develop an appreciation for all that life offers, and mindfulness meditation can help you achieve this. It involves paying attention to your thoughts, feelings, and sensations without reproach or judgment. It encourages you to simply observe patterns in these aspects of your life without trying to change them.

Techniques and Practices

The most common technique in mindfulness meditation is focusing on your breath. You sit in a comfortable position, close your eyes, and pay attention to how your breath moves in and out of your body. You gently bring your focus back to your breath when your mind wanders. 

For Standish, one of her go-to practices for new mindfulness students is a 1-minute method to stop the stress cycle and calm the nervous system. It’s called the S.T.O.P. technique. When you notice you’re stressed or frantic, S.T.O.P. and take a mindful pause:

• Stop what you’re doing
• Take a few deep breaths
• Observe your experience (thoughts, feelings, bodily sensations)
• Proceed with something that will support you in this moment

Other techniques include body scan meditation, where you pay attention to different body parts and notice any sensations or feelings.

You can also practice mindfulness during everyday activities like eating, walking, or even while doing chores by focusing entirely on the task, removing distractions, and paying rapt attention to your senses and emotions.

Benefits and Applications

If you are living with chronic stress or anxiety, mindfulness meditation can be very beneficial for you. It helps you become more aware of your thoughts and feelings, making you less likely to get caught up in them.

Mindfulness meditation is also helpful for improving your focus and concentration. At work, it can boost your productivity and creativity. In your personal life, it can improve your relationships and overall well-being.²

Because it’s easy to practice and requires no special equipment, mindfulness meditation is great for beginners and can be done almost anywhere at any time.