How to do mindfulness and meditation

For ordinary practitioners, mindfulness and meditation do not require complicated rituals or high thresholds. The core logic is never to "clear the brain", but to anchor the present moment without judgment. Novices with zero foundation can get started even with 30 seconds of breathing anchoring.

I first came into contact with mindfulness because I worked overtime for half a month and my mind was racing over and over again before going to bed every day. Someone said that if you can't sleep, you can try to focus on feeling three breaths. I closed my eyes and tried it. My breathing and breathing went up for three rounds, and I actually fell asleep in less than 10 minutes that day. It was more effective than taking half a tablet of melatonin before. At that time, I realized that there is no need to find a quiet room, light incense and sit for half an hour as the online blogger said to be considered serious meditation.

There are actually two different training ideas in the circle. No one is right or wrong, it all depends on personal fitness. Many people who have been doing mindfulness research for a long time or who insist on practicing diligently will ask for a fixed time and a fixed posture, and sit and meditate for at least 30 minutes every day, thinking that this can systematically improve awareness. I know a few friends who do clinical psychological consultation. I have indeed maintained the habit of getting up early and sitting quietly for 40 minutes every day for five or six years. I rarely see them lose control of their emotions and stay in a very stable state when encountering no matter how difficult a visitor is. The other group prefers daily micro-practice ideas. They believe that ordinary office workers and mothers with children who do not have a whole block of free time do not need to pursue a sense of ritual. Integrating mindfulness into fragmented scenes will make it easier to persist, such as feeling the toothbrush bristles when brushing your teeth. Overcoming the gritty feeling on your teeth, chewing 20 times while eating to feel the sweetness of rice slowly spreading out, and when you feel uncomfortable commuting, you can focus back on the actual feeling of the soles of your feet on the ground. These are all effective mindfulness exercises, and the effect is not necessarily worse than sitting for half an hour.

If you want to try serious meditation, you don’t have to worry about your posture. Just keep your back straight and not slump. If you practice double lotus with your legs stretched out, you will focus on your numb legs throughout the process, which is not worth the gain. After sitting down, just focus on your breathing. You don't have to take a deep breath or hold your breath. You can feel the cool air brushing against the inner wall of the nasal cavity. When you exhale, it will bring some warmth to your chest. It's normal to be distracted. I have been practicing for almost 3 years now. Even if I sit for 10 minutes, I will still unconsciously drift to the thought of what to eat at night. There is no need to scold myself, "Why are you so inattentive?", just gently bring your attention back to your breathing. To use an inappropriate analogy, this process of drawing attention back is like the cat always running under the sofa when you pet it. You don’t have to be aggressive with it, just gently hug it back. Every time you hug it, you will become more familiar with it, and your awareness will also become stronger.

Nowadays, many people practice meditation but develop anxiety. They have to make up enough time to check in. If they don't practice on a day, they feel that their previous efforts have been wasted. This actually completely violates the core of mindfulness of "non-judgment". When I went to the temple to experience short-term meditation practice, I saw a layman sitting so hard that his legs were shaking and he was still holding on and did not dare to move. Master went over and knocked on his futon and said, "Move if you feel uncomfortable, just know that you are moving, and don't compete with yourself." This is also completely applicable to daily practice. You can do it however you feel comfortable, 30 seconds is fine, or half an hour is fine. As long as you are focused at the moment and don't criticize yourself harshly, that's enough.