Mindfulness

自由冥想的做法和演習

Mindfulness meditation involves the process of developing the skill of bringing one’s attention to whatever is happening in the present moment. There are several meditation exercises designed to develop mindfulness meditation. One method is to sit on a straight-backed chair or sit cross-legged on the floor or a cushion, close one’s eyes and bring attention to either the sensations of breathing in the proximity of one’s nostrils or to the movements of the abdomen when breathing in and out. In this meditation practice, one does not try to control one’s breathing, but attempts to simply be aware of one’s natural breathing process/rhythm.When engaged in this practice, the mind will often run off to other thoughts and associations, and if this happens, one passively notices that the mind has wandered, and in an accepting, non-judgmental way, returns to focusing on breathing.

Other meditation exercises to develop mindfulness include body-scan meditation where attention is directed at various areas of the body and noting body sensations that happen in the present moment. Engaging in yoga practices, while attending to movements and body sensations, as well as walking meditation are other methods of developing mindfulness. One could also focus on sounds, sensations, thoughts, feelings and actions that happen in the present. In this regard, a famous exercise, introduced by Kabat-Zinn in his MBSR program, is the mindful tasting of a raisin, in which a raisin is being tasted and eaten mindfully.

Meditators are recommended to start with short periods of 10 minutes or so of meditation practice per day. As one practices regularly, it becomes easier to keep the attention focused on breathing.