Mindfulness Meditation Technique

Practising Mindfulness

Getting The Hang Of The Basics


mindfulness meditation technique,how to practise mindfulness,mindfulness meditation training,Getting the hang of the basics of mindfulness meditation technique is fundamentally very simple.

As we discussed in The story of the leper and the dirty river - the hardest aspect of how to practise mindfulness is just doing it!

You are probably familiar with the 4 stages of learning in the model of conscious competence namely: unconscious incompetence -> conscious incompetence -> conscious competence -> unconscious competence (or "auto-pilot")?

Moving through the 4 stages of learning mindfulness meditation technique simply takes time, effort and application and is no different to learning any other new skill.

Getting the hang of the basics of any new skill takes approximately 3 weeks or so of continuous conscious effort at which point the new skill becomes a habit. So this is really all it takes to master the basics of mindfulness meditation technique.

You are also probably familiar with the "10,000-Hour Rule", based on a study by Dr. K. Anders Ericsson that indicates that great achievement in any activity requires approximately 10,000 hours of practise.

Although human nature is such that we love to venerate and glorify our great spiritual teachers, the only difference between zen-masters (and great spiritual practitioners in any tradition) from the rest of us, is that they have practised for considerably longer than we have!






    Getting the hang of the basics

    The best way to start the process of learning how to practise mindfulness is to undertake a sitting meditation every day for approximately 30 minutes. Or maybe 2 sessions of 15 minutes.

    Sit in silence and somewhere where you won't be interrupted. Turn your mobile phone off.

    # Just sit comfortably in an upright position take several slow deep breaths and focus on your breathing in and your breathing out.

    # Then just pay attention to your thoughts. Don't engage with them. Don't analyse them. Just observe them.

    # If you feel yourself getting drawn into your thoughts, gently bring your attention back to your breath and focus on your in breath and your out breath for a few breaths and return to just watching your thoughts.

    # Watching your thoughts is like watching clouds pass across the sky. They come into your line of vision, drift across the sky and fade away.

    # Breathe...

    # Do this everyday for 3 weeks.

    # Notice and observe your reactions as you prepare to do your daily sitting meditation. Don't analyse this, just be aware of your reactions.

    # Observe your reactions after you have finished your meditation, and again don't analyse of think about it - simply observe or witness it.

    # After a few sessions of sitting meditation, take it a one small step further and just watch your thoughts during the day.

    # Make it a habit to observe your reactions, your thought patterns, your recurring thoughts and differing emotional states at different times throughout the day.

    # When you feel yourself getting sucked into to a pattern of thoughts or emotional responses, bring your attention to your breathing and just focus on your in breath and your out breath for several breaths.

    # Keep watching and observing.

    # Be aware of your thoughts and feelings.







Further resources

Practising mindfulness in daily life

Mindfulness exercises

Mindful listening

Guided mindfulness meditation

Zen enlightenment - the end of delusion?




Supporting Articles

The following articles develop and support the main themes and should be read in conjunction with the main pages under the relevant theme. Please see:

Supporting Articles







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