The essential truth is that we’re all alike in wanting to be happy and yet strife and struggle occupy most of us in one form or another. The reality is that we live a life in ‘compartments’; happy in one area unhealthy in another.

The desire for peace and happiness are universal and can only come about through inner search and contemplation. The ultimate destination of meditation is to find a path which enriches and gives our life more purpose and direction whilst developing the disciplined capacity to penetrate into the deeper levels of working of our inner mind.

Just as the body needs rest and recuperation after the day’s work the mind also requires time for space to switch off and recover from the day’s activities to stop it from overheating and malfunctioning!  We cannot control the thoughts, feelings, and emotions that arise, at times out of nowhere, but we can change, challenge and respond to them more carefully.

Mindful meditation shows us how to balance our life, paying attention to all aspects of living; mental, emotional, physical, nutrition, exercise, relationships, creating a more work, rest and play balance. It is a combination and integration of all these components that lays the foundation for a balanced and sustained holistic health and wellness. But on a deeper level, meditation can act as a doorway into the unknown; expanding our awareness and experiencing various states of consciousness.

What is Mindful Meditation about: Mindful Meditation is about creating a state of mind which looks at everything with complete attention and is a method for training a disorderly and disorganised mind to become more proficient and creative.

Non-resistance to the antics of the mind allows thoughts to come and go emotions to rise and fall, without reacting or seeking to fix them, letting them be; just sitting still, observing the breath, inhaling - exhaling, breathing with ease in a relaxed silence. The observed awareness without attachment or judgement can help to direct the content of our mind, and emotions in our body, more skilfully; with clarity and insight.

Mindful meditation has the most potential to transforms lives because it has the potential to transform our mind, adding a real sense of joy, love and spontaneity, clarity of thought and lessening the intensity of emotions, removing the clouds of uncertainty about change. It is easy to lose balance if we try to avoid change or decide not to flow with change.

The practice of meditation, regardless of techniques, awakens us to the deeper understanding that everything ‘changes’. If there is one thing that is ‘constant’ in life, it is ‘change’. This is where most of our life’s issue stem from; the struggle to avoid or deny change. Paradoxically, change is the only constant reality in life!

Mindfulness invites us to consciously engage and respond to circumstances as they present themselves; in the present moment, maintaining equilibrium and flexibility.

• Regardless of what most people think, meditation is not a religion. Mindful meditation can be considered a quality of human consciousness which can be measured and studied. Mindfulness meditation practices have been formalized in programs such as Mindfulness-Based Stress Reduction (MBSR), Mindfulness-Based Cognitive Therapy (MBCT), and Mindfulness-Based Relapse Prevention (MBRP) as well as other programs.

• Meditation is not complicated. If you can breathe, you can meditate.

• Meditation doesn’t ask you to stop thinking, because it is not possible to stop thinking. Thoughts are natural faculty of the mind and should not be stopped, ignored or rejected. Mindfulness ask's that you engage with your thoughts in a more skilful way with detached awareness.

• Meditation doesn’t remove sadness or ask you to put on your rose tinted glasses. You will still have issues life throws at you. You will however, develop the necessary mind-set to accept setbacks more easily and see the world with greater clarity with a new way of coping with difficulties and be able to change those things which can and need to be changed with more ease.

• Meditation is not a self-indulgent luxury for a few. Mindfulness can be practiced and used in daily life by people of any age, profession or background. To know others you must first get to know yourself.

• Mindful meditation is not as time consuming as some people make it to be; ten to twenty minutes is all that is required on a daily basis and that can be done anywhere; at work, on a bus or train or sitting in a park.

”There are several different types of brain waves that help regulate the flow of information between brain cells, similar to the way that radio stations broadcast at specific frequencies. Alpha waves, the focus of this study, flow through cells in the brain’s cortex, where sensory information is processed. The alpha waves help suppress irrelevant or distracting sensory information.

The study is a “beautiful demonstration” of the effects of meditation training, and of the ability to cultivate an internal awareness of one’s own bodily sensations, says Clifford Saron, associate research scientist at the Centre for Mind and Brain at the University of California at Davis, who was not involved in the research.

The subjects trained in meditation also reported that they felt less stress than the non-meditators. “Their objective condition might not have changed, but they’re not as reactive to their situation,” Kerr says. “They’re more able to handle stress.”

• Helps to reduces tension from our bodies and effectively deal with the symptoms of emotional strain, stress, and anxiety
• Helps with pain, depression, insomnia, tension headaches, weak immune system, feeling sluggish or too tired
• Helps to lower blood pressure, hypertension and drug and alcohol dependency
• Helps to concentrate and focus and aids those suffering from ADHD, learning ability and improves memory
• Helps to remove negative, self-defeating and addictive behaviour
• Helps to improve self-awareness, self-understanding, self-acceptance and increasing self-confidence
• Helps to awaken within the person a deeper understanding of life, giving purpose, direction and meaning
• Helps to develop patience and better communication skills, helping you to enjoy fulfilling relationships with more ease
• Helps to create a better work, rest and play balance
• Awakens intuition and increases synchronicity in life
• Brings body, mind, spirit in harmony
• Possibe to sense other realities / dimensions / consciousness

The function of any posture/position is that it aids stability of the body and acts as an anchor for the mind. A stable posture allows the mind to remain relaxed and alert. Another reason to adopt a good upright posture is to help with our breathing, as any slouching will compress our lungs, making it difficult to breathe fully and naturally, we will start to experience physical discomfort.  

Therefore some care is needed to find the right balance and support, as any feelings of pain or discomfort in our body will distract our mind. Postures that are comfortable, clothes we feel relaxed in, a peaceful mind and surrounding environment are the main items for the practice of mindful meditation. Simply try a few different ways and find what works for you.

There are many ways to practice mindfulness, including meditation. Few postures a person can adopt for meditation. 

Sitting: This can be cross legged on the floor or on a chair with feet resting evenly on the floor and back straight for ease of breath. Meditation stool can also be used.

Kneeling: Similar to Japanese Martial Arts. A Seiza (kneeling bench) can also be used.

Mindful meditation awakens us to see that concentration is like any other activity requiring attention and practice - before we can become more skilful in engaging with our mind. And like any other exercise that requires practice we need a variety of individual mindful tasks to focus our attention on, developing a more pliable mind-set where we can move from one mindful task to another - maintaining our alertness and clarity.

Many people lack the conscious mental discipline to hold their mind on a task for any degree of time. Our minds naturally wander aimlessly from one random thought to an unrelated emotional impulse, to a desire of wanting something, to day dreaming, easily losing track of what we were initially doing.

In meditative concentration we can develop the awareness to notice distracting thoughts, emotions, and feelings, whether they are pleasant – anticipating going to a party or unpleasant - critical judgement of self and others – and are able to let go of them, calmly returning to the task in hand.

This path of non-resistance – of welcoming our thoughts and allowing them to freely pass through our mind - can help us to become better masters of our mind without needlessly feeling out of control.

The practice of concentration is to recognise what is relevant in the context of what we are doing in the present moment.

We are now living in an age of ‘instant gratification’; where most things are available to us at a touch of a button, creating a compulsive lifestyle. We seem unable or unwilling to reflect on what is essential and relevant for our needs.

In our quest for a quick fix, we try to buy our way out of pain with possessions, a bigger house, car or the latest gadget or through false achievements and accomplishments, in one form or another. These quick fix strategies make many people impatient, intolerant and uncentred when their false needs don’t lead to fulfilment, creating inner tension such as frustration, anger and hostility which often act as triggers for our more deep seated fears. These need to be explored with patience, acceptance, empathy and humility. 

This feeling of being ‘uncentred’ cannot be resolved from the outside .To achieve balance we need to turn inwards, paying attention to our inner fragmented and false drives and motivations, which frequently make us play roles in life we may not be suited to! What we should be looking for are our authentic needs and drives.

Just the simple act of observing people shows how much of a hurry they are in – to do something, get somewhere or achieve something – constant activity has become a lifestyle. To ask someone to slow down or to be more patient is frowned upon and yet people from all walks of life and profession resort to compulsive and reactionary behaviours, turning to, amongst others, drink and drugs just to subdue their pain and loneliness.

Mindful meditation is a great antidote to our speedy and unhealthy lifestyle. Practicing the subtle art of mindful breathing (we breathe anyway) connects us to our surroundings throughout the day, helping us to remain tuned with our body; because it gently warns us when we are rushing and creating anxiety.

Before we can understand and practice patience it is important to understand what prevents us from being patient. In Mindful meditation; the sources of impatience, frustration and anger can be identified and explored.

However, looking-inwards for the first time for many people may be an unpleasant job, as our mind will need to be scrutinised, magnifying the  negative contents of our mind, awakening and or amplifying our fears and insecurities that we may not have faced before. Once we have dealt with our false mental rubbish, patience starts to happen naturally.

It is easy to become complacent when everything is going well, to be happy and calm, but when we are confronted with adversity - life not meeting our expectations or throwing up difficulties - that is when patience and perseverance become our tools of necessity; to see through the difficult task in hand by maintaining the steady discipline and practice of mindful awareness of peace, patience and perseverance.

Another aspect of mindful patience is that it can guide our search for deeper truths of life, allowing ourselves the freedom to let go the need for grasping and holding on to fixed ideas of our ego with its limited understanding and  view-point. This letting go is a sign of strength and wisdom that naturally flows when we become more open and receptive

Cultivating Patience with ourselves: we can be patient to a varying degree with others and yet when it comes to ourselves we seem to get intolerant very quickly. We expect to be perfect, be able to do everything quickly and efficiently. When we don’t learn something quickly or don’t think we are good enough we get agitated and angry and even give up trying. We criticise our-selves far too much.

When we treat ourselves harshly we are likely to treat other people in the same manner. Recognising and accepting our flaws need not mean we have to diminish our good qualities, talents or achievements. Sooner or later we have come home (inner self) and accept who we are and nurture a deeper friendship with our-selves as we would of a friend. Then we can treat our failings with more gentleness, humour and compassion.

One of the main qualities in practicing the art of patience is to observe clearly and honestly without adding direct input or comparison. To take each day as it comes without expectations or demands and be willing to actually enjoy whatever life brings with a smile. To see life in a wider spectrum, as a playful opportunity, even if it is a challenging. Demonstrating patience is a sign of maturity, wisdom, and compassion and is therefore effortless. 

The true nature of our mind is like the sky in its essence, clear and always present, and just as the sky can be obscured by the clouds, our mental and emotional make-up can obscure clarity of thought and expression, especially when we are under stress. And just as a gust of wind helps to clear the clouds, revealing the open sky, mindful meditation helps to clear our mind and settle our emotions.

Mindfulness allows us to re-train and transform our mind, moving it away from negative patterns of behaviour, from struggle, jealousy, the need to grasp, away from anxiety, sadness, desperation, greed, anger, hate..... All negative emotions that hinder the free flow of life, of love, of compassion.

It is interesting to note that when we first start to pay attention to our inner mind, just how loud and chaotic our thoughts and emotions are; liking one thing disliking another, happy one moment sad the next, peace followed by agitations followed by peace, a constant ebb and flow, like the tides of the ocean. We may not like to admit it but our minds lack strength and paradoxically the strength we need to cultivate to make our mind strong is to make it peaceful! It is in the peaceful state that our mind has the most energy, strength and creativity.

• Anger is healthy when it propels us to take action. It is unhealthy when it is leads to destructive behaviour.
• Fear is healthy when it warns us of danger. It is unhealthy when it paralyses us, making us feel helpless, rigid, and restrictive. Fear understood as caution, can be turned into an ally in self-preservation and is an important component necessary for our welfare and well-being. With the right approach to fear, obstacles can be seen as opportunities and dreams can be turned into realities.
• Desire  is inherent in life; its fire cannot be extinguished. To remove desire is to deny its essence, the motivational life-force that inspires and uplifts! Desire adds joy, passion and motion; moving us away from pain and isolation, towards pleasure and happiness. As without desire life has no movement and without movement life becomes a ‘void’ - dull, empty and ghost-like. To eradicate desire is to eradicate life itself!

  Rather than struggling to control or deny desire we can engage with desire and change our life-conditions at the deeper level of our being; transforming by redirecting our ‘instinctive’ energy of desire more positively and harmoniously.

  However, when desire turns to compulsion we can easily become its captive, destined to experience its anguish, wandering aimlessly, seeking fulfilment from one ‘desired object’ to another, never-ending repetition of wanting and longing, achieving only temporary satisfaction.

What was once bitter can, with time, be transformed into sweetness. Since everything passes, the ebb and flow of bitter and sweet must also be allowed to pass as the pendulum of life constantly moves between the two states to a varying degree. What is important is that we develop the courage to face both ends of the cycle with equal equanimity.

Most of us struggle when we first start to meditate. We assume we will be able to hold our attention for a continued length of time and when we are not able to we get frustrated, upset or angry!

The frustration and anger we may experience when meditating in the early days is the process of meditation, the fact that we are tormenting ourselves is the meditation. In the early days we actually become more distracted then before. All sort of things start to annoy us; physical discomfort, conflict with people, back ground noise.

Most people think they are getting worse in holding their attention! What is actually happening is that we are becoming more aware of the constant stream of thoughts and emotions which we may not have paid any attention before.

There will always be days when the mind refuses to quieten; bullying ourselves unnecessarily will not lead to calmness. Some days we are naturally relaxed and everything in life, including meditating, is spontaneous fun and on other days we are left feeling as if our energy and awareness is scattered, experience nothing but restlessness and frustration.

The intention of meditation is to remain in a state of mental relaxation, as you become aware of habitual thoughts and perceptions, allowing the distraction to subside by being fully present and accepting everything that comes to the surface, examining what needs to be examined and or releasing it.

Thoughts in our subconscious often act as triggers that affect our behaviour! In mindful meditation these unconscious impressions can be examined more carefully by scrutinising their content and consciously deciding how best to respond rather than be blinded and carried away by their associations.

It is the non-resistance with awareness, that their power over us begins to fade and the continued practice of focused perseverance that our mind starts to 'gradually' evolve.

And the ways we can tell if we are evolving with mindful meditation is how we start to relate to the flow of thoughts and emotions. We may notice we are becoming more flexible and observant; our states of inner silence (peace) are prolonged, and more relaxed physically and calmer emotionally. Things that used to upset us lose some or much of their intensity. We can start to experience a sense of freedom and clarity as our natural mind starts to unfold, becoming refined and centred.

One of the fundamental aspects to understand about ‘mindful meditation’ is that it is not a ‘doing exercise’. The ‘doing bit' is making the time and effort to practice regularly. It is an exercise in awareness of what is going on with us, moment to moment. 

Sometimes thoughts come one after another as if on a conveyor belt and other times overlapping and filled with intensity of past emotionally charged memories, of shame, regrets, anger or guilt and judgement of unresolved issues, or anticipation and analysis of the future moment, hopes, dreams, fantasies of life yet to come. It is easy to get swamped, creating and experiencing confusion and frustration.

The natural process of breathing mindfully acts as an anchor point to remind ourselves that our thoughts have strayed and to gently return to the present moment with awareness. In a humorous way we can even treat distracting thoughts as visitors who have overstayed their welcome and are politely asked and allowed to leave.

Being mindful means to accept our emotions, opening to pain, grief, sadness, anger, letting them come and go, moving through them without repressing, resisting or resenting, experiencing them wholeheartedly, learning and growing through the whole emotional spectrum of being human. When we become sensitive to our own pain it becomes easier to have compassion for others pain and suffering.

As we move out of our head, we start to reconnect with the inherent wisdom and intelligence of our body, opening us to a wider range of experiences and richer variet of physical sensations.

Our body is a receptor of energy. As soon as negative thoughts have registered in our head a pulse-like current spreads through our body, we can actually start to feel the build-up of tension/anxiety/pressure. Recognising and acknowledging tension/anxiety/pressure in our body allows us to step back quickly, to pause and breathe deeply, before responding to a situation. A pause for breath creates space, giving us time to engage, first with our heart and then our mind, before responding.

♦♦♦♦♦♦♦.....

Mindfulness helps to simplify our life, encouraging us to become more aware of how we live. Inviting us to step back and make more quality time by recognising what is important and of real value and in the process eliminating everything that doesn’t bring us peace, joy and love, encouraging us to really enjoy the things that we love to do, and share our inner richness with people and the world that are really important to us.