How to Do Mindfulness Training

Mindfulness training is an excellent way of improving focus and avoiding wandering thoughts. It is also known for relieving stress and preventing anxiety. For the best results, you need to conduct the training in a secluded location that has no distractions, well-lit and free of clutter.

You also need to designate a period when you wish to practice mindfulness – if you are a beginner, the timeframe should not exceed ten minutes. As you become familiar with the practice, you can allocate more time.

The sitting posture you assume has a significant impact on the effectiveness of your mindfulness training. The following are some of the aspects you should observe when practising mindfulness.
• Use a comfortable seat with a backrest. If you opt to sit on the floor, ensure that you sit upright.
• If you are sitting on a chair, the sole of your feet should be in contact with the floor. If you are sitting on the floor, you adopt the posture used by yoga practitioners.
• You should always sit upright. However, you should exercise caution because too much stiffening can cause spinal complications by upsetting the curvature of your backbone.
• Throughout the session, your hands should be parallel to your body. When sitting, your hands should be placed above your legs.
• It is advisable to close your eyes for maximum concentration. If you can ignore the surroundings, you can practice mindfulness with your eyes open.
• Lastly, and more importantly, you should relax. Ensure that you exclusively focus on the sensations you feel inside your body.
The most significant challenge to mindfulness training is experiencing wandering thoughts. If this happens to you, you should divert your attention to your breath. You should only observe the thoughts without any reaction and keep on with the mindfulness training.

Lastly, you can make the most of your mindfulness training routine by pausing every time you want to adjust your positioning. Once you are through with the exercise, you should also take some time off before engaging in other activities. Such pauses are useful in easing the transition from the meditation mindset to normal activities.

If you are looking for If you are looking for mindfulness meditation training please visit The Mindfulness Academy of Asia (MAA) is a new subsidiary school of The American School of Bangkok, specializing in the teaching and learning of mindfulness in education.