Meditation and Mindfulness for Wellbeing

In today’s fast paced world where stress and anxiety are prevalent, finding moments of calmness and inner peace are crucial to allow some space of solitude for the self. Through contemplative practices such as meditation (including moving/walking meditation) and mindfulness, it is possible to achieve the state of tranquility, and may be an effective pathway to manage everyday challenges.

Just by simply noticing the wandering mind and returning to focus (the heart of the practice as my teacher says) strengthen the attention that keeps leaving but knowing that there is always a way to come back to.

There are many research in meditation that shows the science behind our brain activation and its association with heart health, but I think for now, let’s just explore how a simple practice can enhance our wellbeing.

In this article, the term meditation and mindfulness may be used interchangeably.

So, what is mindfulness?

Mindfulness is a form of meditation that summarizes noticing the self, observing the workings of all the senses at any one time; embracing the flow of thoughts and emotions, and consenting wherever it takes you.

The practice of mindfulness has roots in many religions of the world (Trousselard et al., 2014). In the West, this emerging practice rooted in Buddhism (Brazier, 2013) is now becoming an uprising secular mindfulness in its own right. Widely used within therapeutic and rapidly emerging in clinical settings the world over, secular mindfulness is here to stay (Kabat-Zinn, 2003).

Evidence shows that mindfulness practice can bring about calmness in the practitioner, thus allowing one to cultivate a sense of tranquillity within one’s mind; through changes in brain activity. These findings indicate that mindfulness can be a useful tool to manage one’s mental and emotional well-being without deviating from one’s beliefs or faiths. 

Mindfulness vs Meditation

There are many kinds of meditation - from focus attention (i.e. candle gazing, trataka), transcendental (i.e. mantra, zikir), constructive and deconstructive nature (i.e. compassion-based). Mindfulness is a form of meditation of awareness and focus attention and is commonly measured using the standard five facets which comprise the ability to 1) observe, 2) describe, 3) act with awareness, 4) non-judgemental and 5) non-reactivity.

How to start practising simple mindfulness?

1. Finding a comfortable space to sit upright but relaxed, soften your face, relax your shoulders
2. Bring an intention – quietly say to yourself ‘I intend to be present’
3. You can close your eyes or just gaze towards the tip of the nose or ahead
4. Pay attention to the breath, equalise the count of inhale and exhale to what is comfortable for you at the moment; for example - 2 counts in/2 counts out or 3 counts in/3 counts out for about 5 breaths
5. Then deepen inhale and extend exhale for about 5 breaths
6. Let go of the breath
7. Take attention to body sensations, from the tip of the toes to the top of the head, and repeat from the top of the head to the tips of the toes
8. Then let go of the body
9. Take your attention to the ground beneath you and the space around you
10. Then pay attention to the whole experience
11. Observe your experience for a few moments
12. Journal if you can.

The practice of cultivating mindfulness through simple meditative techniques can be a useful life skill for everyone in managing common daily life stressors.

Embracing the present moment not only contributes to enhanced heart health but also fosters a more profound and compassionate relationship with both ourselves and others around us.

So, find your time, create some space in your heart and enjoy practising!

Caution: Adverse effect is not uncommon in any form of meditation. It may not be suitable for anyone with current or history of psychosis, heavy substance abuse and other serious psychological conditions. Please consult your medical professional if in doubt.

For audio guide-follow the link: 

https://open.spotify.com/episode/2WjKQMCfBT2wqTyfTwvBD4?si=j8yznx6KTJeuiqKF6Sl7Qg

Author’s Info

Aidilla Jeharey (A.J) is a passionate yoga therapist and mindfulness practitioner known for her work with diverse clients, including survivors of torture, emergency services and students. As a CNHC UK registered Yoga Therapist, she brings a trauma-informed approach, creating a safe space for recovery and healing. Dedicated to staying abreast and upholding excellence in yoga and contemplative practices, she actively contributed to the establishment of UK-based Yoga Therapy Association. She now offers an internationally recognized 200-hour Yoga Teacher Training (virtual and onsite) aiming to create a positive ripple effect in making yoga and contemplative practices accessible to all. 

In addition to her private practice, A.J’s work involved training and education within a specialist cancer hospital in the UK. 

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