We will explain in detail the three basic meditation and breathing techniques that form the basis of mindfulness.

This is an easy method even for beginners, so try practicing it by taking advantage of a little time you have, such as before going to bed.

Mindfulness and its benefits

Mindfulness is a theoretically developed, scientifically based method for balancing the mind and body based on Buddhist concepts.

The training aims to focus attention on breathing, observe changes, bring the mind to the present, and grasp reality as it is.

It is expected to have a number of beneficial effects, including healing, improved memory and decision-making ability, sustained concentration, creative thinking, and the prevention of depression.

Incorporating music into your mindfulness training is also important to enhance it.

The CD "Mindfulness: Stress Reduction and Brain Activation for Adults" will help you create an environment that makes training easier.

To learn more about the effects, click here>>
What is Mindfulness? Its Effects and Easy Practice (Can Also Prevent Depression)

[How to meditate] First, sit in a chair for 3 minutes and try basic breathing meditation.

The basis of mindfulness is "breathing meditation," which involves breathing through your nose for three minutes while sitting in a chair.

During meditation, distracting thoughts may arise and your breathing may become irregular. At that time, return to breathing through your nose and let go of the distracting thoughts.

It may be surprisingly difficult to concentrate on breathing through your nose for three minutes until you get used to it. First, practice consistently.

<How to do breathing meditation>
1. Sit shallowly in a chair with your back straight and your hip bones touching the seat, keeping your pelvis upright.
2. Close your eyes, relax your shoulders, place your hands on your knees, and place your feet shoulder-width apart with your feet firmly on the floor to stabilize your posture.
3. Breathe through your nose. Observe the process of air flowing from your nose to your throat, then from your throat to your lungs, then staying in your lungs, then from your throat back out to your nose.
4. Once you get used to it, try focusing your attention on the intervals between breaths and the stillness and movement at the beginning and end, and try to feel a sense of unity with your breathing.

Meditation to observe change

The essence of mindfulness meditation is to clear away distracting thoughts that arise one after another and focus your attention on the present moment.

Even if other thoughts arise, by stepping back and looking at them calmly, you will realize that thoughts are fleeting things that appear and disappear.

It is important to understand that Zen teachings teach that all things are impermanent, meaning that everything has the nature of constantly changing from moment to moment.

<Meditation method for observing change>
1. Place your hips shallowly on a folded cushion or zabuton.
2. Place your right foot on your left thigh, your left foot on your right thigh, and place both heels on your lower abdomen in the "Kekkafuza" zazen position. At this time, place both knees on the floor with your hands on them to stabilize your position. (If this is difficult, you can also sit cross-legged.)
3. At first, practice "breathing meditation," and once you get used to it, observe the changes in distracting thoughts that appear and disappear, and take a bird's-eye view.
4. When you notice that a distracting thought has arisen, gently bring your attention back to your breathing without clinging to it.

Observation Meditation

During meditation, if you feel a tingling sensation in your legs or become aware of thoughts or feelings about family or work, first acknowledge them.

Observe any sensations or discomforts in your body, and when you're done, return your attention to your breathing and face the present.

If you can't endure it, don't push yourself and try again later.



<Method of Observation Meditation>

1. As with the "Change-focused Meditation," sit with your legs crossed as in Zazen. It is more effective to play "Mindfulness - Stress Reduction and Brain Activation for Adults" music.
2. During meditation, accept and observe distracting thoughts. Notice and accept the fact that you are trapped by thoughts and ideas.
3. Once you have completed your observations, return your attention to your breathing, be present in the present, and focus your attention on the music. Listen to the sound as it is.
4. When the song finishes, end the meditation. Sway your body back and forth and side to side, slowly open your eyes, and release your crossed arms and legs.

Other meditations include:

Walking Meditation

Walking meditation is a meditation method in which you focus your attention on the act of walking, something that you don't normally pay attention to.

If we take a closer look at the movement of our feet while walking, we can see that they undergo complex movements.

Taking time to check in step by step will help you calm your mind.

Eating Meditation

If you tend to eat while watching TV or using your smartphone, we recommend eating meditation.

"Eating meditation" is a training method that focuses your attention on eating, such as the size, texture, and taste of the ingredients.

By focusing your attention on what is in your mouth and the act of chewing, and by carefully considering the act of eating, you can become aware of changes in taste and sensation.

Starting with foods you are familiar with, such as rice balls or fruit, will make it easier to notice the changes in your mouth, and you will be able to naturally "concentrate your mind."

Yoga Meditation

Yoga means "to join" in Sanskrit and is a practice that originated in ancient India.

Although it includes elements of stretching and muscle training, the goal is to unify the mind and body and achieve a sense of oneness with the earth and the universe.

By combining various poses and breathing techniques, you will be able to accept your senses and inner self as they are through the changes in your body that occur from time to time.

Support music supervised by a mindfulness meditation professional!

summary

If you are meditating to change your mood, we recommend 5 to 10 minutes, and if you are just starting out, 15 to 20 minutes is recommended.

Once you have become accustomed to it, try setting it to 30 minutes, and if you want to try full-scale zazen, aim for 40 to 45 minutes.

By practicing meditation repeatedly, you will naturally begin to feel a change in your mind as it becomes more balanced.

Meditation is not about emptying your mind, but about bringing your awareness to the present moment.

Pay close attention to the subtle sensations occurring in your body in this moment.

When you become aware of your subtle sensations, you will develop a calm and steadfast mind. A calm mind will bring you a sense of contentment that fills your entire body.

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