Gautam Buddha taught many different types of meditation. Each have their different-different benefits. Mindfulness Meditation is the type of Buddhist Meditations.
Mindfulness Meditation (Anapana Sati)
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Mindfulness
Meditation
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First find a place which is not too noisy and crowded, where you will not get disturbed. Second wear something comfortable clothes. Too tight cloths will distract you.
For meditation your posture must be comfortable and relax. Seat in comfortable posture or pose. I prefer 'Lotus pose' (Padmasana), ‘Half lotus pose’ and 'Thunder-bolt pose'(Vajrasana) for meditation. Take any Mudra (hand gesture) you like for meditation. I prefer Dhyan mudra and Gyan mudra for meditation. You can meditate sitting on the ground or chair or on Yoga Mat.
As you seat in comfortable posture and took mudra with your eyes closed, concentrate on your breathing or internal sound like Heart beat. Now don’t take deep breath, your breathing must be natural just like in relax position at home after office work. Don’t chant any mantra or pray. Stop your thinking and thoughts. Then you reach at the new state of mind, is called as ‘Zero thinking state’.
Continuously concentrate on your breathing. Focus on when you are inhaling and exhaling. Don't control your breath, simply be mindful of it. When your mind is distracted because of thoughts, gently recognize that you have been distracted and come back your attention on when you are inhale and exhale.
And then slowly –slowly your depth of breath will decrease or reduce and then it will get too low, small and light. Give attention to the present moment, be aware of what is going on around you. Just listen and feel it. Don’t judge it. Don’t give specific name to describe it or what’s the meaning of it. Don’t think about it. Just give attention. This state of mind is called as ‘Thoughtless awareness’. And That's Meditation State.
“ The more you practice this type of meditation, the better you will avoid distraction caused by mentally (thoughts) and physically (pain from seating so long & may others too).”
Benefits of Mindfulness Meditation -
- Mindfulness Meditation is used for reduce the stress and proved to reduce Depression.
- This Meditation improves our focus, concentration and increases attention span.
- The more we meditate , the less anxiety we have.
- This meditation helps for better memory.
- Mindfulness Meditation also proved that it increase Immune function.
In USA one study conducted over 2000 people and found that who practice meditation produced more anti-bodies. - Mindfulness Meditation increases 'Telomerase', which can possibly reduce cell damage in the body
- It helps in Weight loss, eating food mindfully consume less food and fats.
- Mindfulness Meditation can 90% avoid Heart Attack because its proved that it lower the Blood Pressure.
- Mindfulness Meditation reduces the level of stress hormone called "Cortisol".
- Mindfulness Meditation increases Neurons connection in the Brain, which makes strong Myelin.
- It increases activity in the Brain's 'Prefrontal Cortex' (associated with planning and judgment) and in the 'Anterior Cingulate' (associated with emotional regulation, memory, and learning ).
- Mindfulness Meditation increases Gray matter in the Brain which is associated with memory, empathy and sense of self.
- Mindfulness meditation to improved cognitive functioning.
- Mindfulness meditation help us to stop negative self talk or negative thinking.
- Mindfulness meditation reduces Emotional Re-activity, which again also helpful in fighting with Fear, Depression, Anxiety and many more etc.
- Mindfulness meditation can make us more Compassionate.
Note :- You can Meditate anytime - anywhere you want, try to meditate on Yoga Mat.
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