Looking back at your life, you will probably feel like most people and ask yourself where all the time went by. It doesn’t matter if you are eighteen thirty or seventy, most of us will realize regularly that in retrospective time flew by like nothing and you don’t feel like you already lived around 20 years or more. Instead, life seems to consist of a few little moments that we actually remember while the rest just falls of and gets forgotten. Some days, we will lay in our beds in the evening and ask ourselves „how it can be that this day is already over and I just ran on autopilot the whole day without even taking notice of my presence in this world.“
The big key to stop this mental rat race of autopilot behavior is to take notice of it and make a conscious effort to let go of your thoughts and enjoy the present moment instead. Experiencing the present moment with our full attention is what many meditators describe as becoming „mindful“. The ultimate solution to experience life on a more intense basis is to let go of all thinking at times and to learn becoming fully aware of the fact that we are alive right now. The simplest and yet most effective way to become more present to the moment is to start meditating regularly with the intention to experience your meditation sessions as mindful as you can. Slowly, your meditation sessions will also transform your day to day life since it will also influence your presence throughout the rest of your day.
With the ultimate intention to make you more present, in this article we will show you the basic rules for mindfulness meditation and how to live a much more present, happy and mindful life in general.
1.The right spot and time for meditation
As you might have already guessed, meditation is basically possible anywhere at any time. Even while walking down the beach or sitting in your car, you can become present and train your skills in terms of mindfulness. Still, if you are are a beginner you will want to make things as easy and effective as possible. Therefore, in order to meditate effectively, find a nice spot to sit or lay down where you won’t be interrupted by someone else and where you can be in complete quiet. For many people, the best time to meditate is in the evening or in the morning when they are fully relaxed and don’t have to think about work or other responsibilities. Still, if you are for instance stressed out at work because of some project, you can always take five minutes off at your desk and start a short meditation session so that your stress level sinks.
The second step after you sit or lay comfortably is to start conscious breathing. As you start to breath in through your nose and breath out through your mouth, your whole attention and focus is directed on your breathing. In this case, the breathing acts as your anchor for the present moment. As long as you concentrate on your breath you concentrate on something that is happening in the presence. While breathing also make sure to experience the different hidden sensations we miss when we are not consciously breathing like for instance the way the fresh air brushes into your nose and cools your nose from inside.
3. Letting go of thoughts
As you breath in and out, you will start to realize that you are not able to concentrate on your breath pattern the whole time. In most cases even after a few seconds some thought will come up inside your mind and you will start to think again while breathing on autopilot. If this happens don’t beat yourself up or give up on meditation but instead realize that this is completely normal and accept it. Then, let go of your current thoughts and get back to concentrate on your breath again. Slowly with time, you will get back to concentrate on your breathing again and again until at some point your mindfulness for the present moment gets more and more intense. Also, you have to realize that getting good at mindfulness is a journey that takes years and never ends so even if you don’t see instant results from the first weeks, keep meditating and don’t give up, it’s worth the effort.
Finally as we reach the end of this article, let us also tell you that in order to make progress with meditation, consistency is the key. If you want to grow in your mindfulness rapidly, make sure to develop a daily routine for meditation of at least ten minutes per day so that you will do it no no matter if you are feeling like doing it or not.