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Mindfulness meditation, also known as awareness meditation, is a practice that cultivates inner awareness and focus. Through meditation, we can free our minds from the distractions of daily life and immerse ourselves in inner calm and peace.
The core of mindfulness meditation is seated meditation, which typically involves three stages: relaxation meditation, concentration meditation, and mindfulness meditation. First, choose a quiet and comfortable place to meditate. Close your eyes and begin by following your breath. After a few minutes, shift your attention to your body, starting from the top of your head. Slowly move your awareness through each part of your body, and with each exhale, consciously relax the muscles in that area. This relaxation meditation usually takes about five minutes.
The next stage of mindfulness meditation is concentration meditation. To practice focusing your attention, begin by silently counting your breaths from 1 to 5 in your mind. Once you reach 5, simply start over. Keep your focus on the air passing through your nostrils. If you notice your mind wandering, gently bring your attention back to your breath.
Concentration meditation can be challenging, but the key is to do your best to keep your focus on your chosen point. It’s normal for your mind to drift frequently; simply guide it back to your breath through your nostrils. With practice, maintaining focus will gradually become easier.
After completing relaxation and concentration meditation, you can move on to mindfulness meditation. Relaxation meditation helps your body and mind unwind, while concentration meditation trains your focus. Remember, mindfulness meditation is a form of mental training — it helps you cultivate clarity of mind. After a few minutes of concentration meditation, transition into mindfulness meditation. Continue observing your breath, but instead of counting each inhale and exhale, simply pay attention to the entire breathing process. Observe it in a relaxed manner, rather than forcing your mind like in concentration meditation. When distracting thoughts arise, gently bring your focus back to your breath.
Nowadays, mindfulness meditation is widely used in the treatment of psychosomatic disorders. In the Psychosomatic Medicine Department of our hospital, daily mindfulness meditation sessions are conducted under the guidance of psychotherapists. Patients suffering from anxiety, insomnia, and other stress-related issues can find relief and a sense of freedom within the practice of meditation.
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