The benefits of mindfulness meditation have long been promoted, but it has been thought that it can take an extensive amount of time for these benefits to kick in. According research from Carnegie Mellon University, however, it may take just 25 minutes of mindfulness meditation for three consecutive days to alleviate psychological stress. By paying attention to one’s breathing and the condition of one’s surroundings, it has been found to be moderately effective to battle pain, anxiety, and even depression.
It Doesn’t Have to Be Perfect Meditation
One of the most common obstacles that people face in meditating is that they feel like they need to be perfect in order to get the benefits. That simply isn’t true! You don’t have to be able to clear your mind of every thought or preconceived notion that comes your way. The mind is designed to think, file thoughts away, and strategize. It’s actually more unnatural to try to force a mind to be completely empty than it is to let it naturally process the surrounding environment.
The goal with mindfulness meditation simply needs to be finding a better focus. Hearing sounds and then processing them doesn’t mean that you’re doing it wrong. It simply means that you’re meditating in your own way. There are some things you can do, however, to facilitate an improved meditation experience:
- Find comfort. If your mind can focus on your environment and breathing rather than the fact that your leg is going numb, then you can have a better experience. Make a specific spot your meditation spot, find a comfortable position, and then settle in for the next 25 minutes.
- Observe. The more you are aware of your surrounding environment, then the better your meditation session is going to be. It’s the sensations of mindfulness that make it such a powerful phenomenon.
Why Is Focused Breathing So Important?
Deep breaths will automatically relax the human body. Patterns of breathing can relieve pain. That’s why pregnant mothers are taught specific breathing patterns during childbirth preparation classes. By allowing yourself to create a focused pattern of breathing that lets you control your body movements, you can free yourself of all the things that can hold you back over the course of a day. Regrets, worries, sadness, and even anger can dissipate in as little as 5 minutes of controlled breathing.
Most importantly, however, mindfulness meditation means being still. One cannot experience their environment until they allow the environment to interact with them. Being busy all the time means that we are forcing ourselves to ignore the moments of perfection that surrounds us every day. By spending just 25 minutes for 3 days in a row exploring these moments, all of your stress can be gone.