Mindfulness meditation is an excellent way to relieve stress and anxiety. When you are mindful, you are focused on the present moment and on what is happening now. Stress and anxiety are usually a result of thoughts about what is going to happen or thoughts about the past, not actually what is happening in the present moment. The entire stress response caused by stress and anxiety is a result of your thoughts about it.  In this mindfulness meditation, we will focus on using the breath to stay in the present moment. 

This is an opportunity for you to be with whatever your experience is from moment to moment. There is no judgement, only a simple observation of the present moment and sensations of your breath. When or if you find your mind wandering, acknowledge it without judgement and return your focus to your breathing.

Instructions

Get into a comfortable meditation position, such as a sitting in a chair, cross-legged or even lying down. or kneeling position. Whatever position you decide upon, make sure your back is relaxed and erect. You want to make it easy for the energy/breaths to freely flow through your body during your meditation practice.

Become aware of the sensations of breathing. We are simply observing the breath so there is no need to change your rate of breathing, however, if that occurs that is okay. Notice the sensations of the breath as the air enters and leaves your nostrils, or passing through the back of your throat, or feel your chest or belly rising and falling.  Do this with a sense of gentle curiosity. When you have found a place where you can feel your breath in comfortable manner, then try to keep your attention in that area. For an untrained mind, it is normal for your mind to wander. If your mind wanders to other thoughts, that is okay. As soon as you notice that your mind has wondered off, you are actually back in the present moment. Simply become aware of what you were thinking, gently label it as thinking, without judging yourself, then guide your attention back to feeling your breath. Each time you notice, all you need to do is bring it back. We are practicing a gentle training of the brain to remain in the present moment. 

Guided Meditation

The following is a guided mindfulness meditation, which may make it easier for you to practice the meditation.

Click here to purchase guided meditation for $1.09

Mindfulness is full awareness of your thoughts, feelings and actions in each moment. It is the full presence and awareness of your experience without judgment. You pay attention to your outer and inner experience with acceptance, patience and compassion.

Mindfulness can be compared to self-awareness. You are aware of self. Consciously observing without judgment is what I like to describe as passive observation.

When you are mindful, you are completely self-aware, in the moment and in a state of non-judgment. You are just accepting and experiencing the moment. Being mindful (self-aware and passively observing) during meditation, will bring this awareness into your daily routine.

Specifically, mindfulness meditation involves focusing on sensations in your body in a mindful way. You are not trying to do anything or make any changes. You are simply observing in a non-judgmental way.

Related Article

• How to do Mindfulness Meditation

Many times I am asked why do I teach qigong and mindfulness meditation. Well let's first define the two modalities:

• Qigong is an ancient Chinese health system of healing and energy medicine. Qigong is a system practiced for health maintenance, healing and increasing vitality. It is the art and science of using breathing techniques, gentle movement, and meditation to cleanse, strengthen, and circulate qi. Regular Qigong practice leads to better health, vitality and a quiet mind.

• Mindfulness is full awareness of your thoughts, feelings and actions in each moment. It is the full presence and awareness of your experience. Mindfulness can be compared to self-awareness. You are aware of self. Being in a mindful state can also be further defined as being in a state of self-awareness without judgment. Consciously observing without judgment is what I like to describe as passive observation. When you are mindful, you are completely self-aware, in the moment and in a state of non-judgment. You are just accepting and experiencing the moment. Being mindful (self-aware and passively observing) during meditation, will bring this awareness into your daily routine.

Now that we understand the two, let's look at why they are complimentary forms of meditation. The ancient energy medicine system of Qigong has many aspects of mindfulness meditation, although not traditionally looked at in this way. It can be correlated to mindfulness because as you exercise, you become consciously aware of the interplay of your movement, breath and your thoughts. You also learn to release your thoughts without judgment during Qigong practice. Qigong, is more than just a simple set of exercises, it incorporates the mind and breath. When you incorporate the mind and breath, you bring your awareness inward and you learn to do it in a mindful way. Again, while not traditionally defined as a mindfulness meditation, Qigong practice has many mindfulness aspects to it.