MINDFULNESS MEDITATION

Mindfulness meditation is not about achieving bliss or tranquility. Rather, its aim is to see things as they really are more clearly. This meditation is a form of "mind training". It will help you to bring awareness to the thing or a moment. To really notice what's happening right now. For example: often when you are drinking coffee or tea... How much attention you bring to the beverage that you have in your cup? Most of the time you are busy doing other things and the cup is "just there", like my green tea cup right now next to my computer. I am drinking tea while typing but my mind is in the words and not in the aroma and the warmth of the tea... So next time you making for yourself a cup of tea or coffee, smell the aroma of your tea or coffee, hold the cup between your two hands and feel the warmth of it. Feel how you drink taste, enjoy it, enjoy the moment. Forget everything else. Just have a "relationship" with you cup. Your will get more out of your short coffee or tea brake. This next meditation will help you to find a way to be more in the moment and you will learn to observe with awareness and perceive more accurately what your experience really is.
Start with 5 minutes daily. Gradually add a few minutes to your session each day until you can sit for 20 minutes.

1. Sit in a comfortable position on a pillow, chair, couch or floor.
2. Listen to the sounds around you while you relax. Practice letting the sounds come and go without holding on to them or pushing them way.
3. As you inhale think "in" and as you exhale, think "out". Let this action be a kind of home base.
4. When your mind drifts and thoughts starts to wander, pay attention what comes up. You may be aware of a pain in your shoulder for intense, or think about the argument from the night before. Acknowledges this thought and feeling, spend a moment with it and then bring your awareness gently back in to your home base. Rather than rushing past the new sensations you experience, bring your full awareness to them.
5. If you find yourself getting stuck in an emotion or sensation, it may help to put a mental label on it, to identify it as "anger" or "pain". Then bring your awareness back to your breath.
6. The traditional way to end this meditation is to acknowledge the positive energy you have created and to dedicate it to yourself and others. Try to practice this meditation everyday.