Gelong Thubten explains how to develop a daily mindfulness practice

Change Your World・2 minutes read

Meditation workshop emphasizes mindfulness, letting go of thoughts like clouds passing by, and focusing on breathing to increase awareness and choice in thoughts and emotions. Recommended to start with a 10-minute daily session, integrating mindfulness into daily activities, and gauging impact on stress management for relaxation and improved reactions in high-stress situations.

Insights

  • Meditation involves increasing awareness and choice in thoughts and emotions, focusing on breathing and redirecting attention when the mind wanders, akin to exercising the mind regularly, requiring patience and discipline.
  • The impact of meditation should be measured by its ability to manage stress, promote relaxation, and improve reactions in high-stress situations, emphasizing the practice's benefits for individuals, relationships, and societal peace.

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Recent questions

  • How can I start practicing meditation?

    Begin with a 10-minute daily session focusing on breathing.

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Summary

00:00

"Mindfulness Meditation: Embracing Thoughts, Not Silencing"

  • Meditation workshop focusing on mindfulness
  • Misconception that meditation involves silencing the mind
  • Emphasis on not suppressing thoughts but letting them go by
  • Imagery used: clouds in the sky or traffic passing by
  • Meditation aims to increase awareness and choice in thoughts and emotions
  • Technique involves focusing on breathing
  • Difficulty in maintaining focus on breathing due to mind wandering
  • Practice involves constantly refocusing attention on breathing
  • Meditation is likened to exercise for the mind, requiring regularity and patience
  • Recommended to start with a 10-minute daily meditation session, preferably in the morning

16:12

Enhance Focus and Relaxation Through Mindful Breathing

  • Focus on breathing through your nose, feeling the air inside your nostrils, avoiding heavy breathing to enhance focus.
  • Breathe normally to increase attention on the sensation of air brushing against your nostrils or lower lip if your nose is blocked.
  • Maintain focus on one point, like the sensation of air, despite the mind wandering, and learn to redirect attention back to that point.
  • Time your meditation sessions to instill discipline, setting a specific duration like ten minutes and avoiding distractions like checking your phone.
  • Conclude your session by broadening focus to your body, feeling the ground, shoulders, and overall body awareness, and reminding yourself of your motivation.
  • Sit up straight with feet flat on the ground, eyes half-closed and looking downwards to stay present and avoid drowsiness.
  • Follow a structured meditation practice with five steps: motivation, body awareness, breathing, body awareness again, and motivation reminder.
  • Start with short daily sessions, gradually increasing the duration, and integrate mindfulness into daily activities to enhance its effectiveness.
  • Keep eyes open during meditation to connect the practice with daily life and avoid associating the meditative state with darkness.
  • Gauge the impact of meditation not by the number of thoughts but by how it helps you manage stress, promoting relaxation and improved reactions in high-stress situations.

36:18

"Stress management through mindfulness and meditation"

  • Stress management techniques can be applied during daily activities like driving to reduce cortisol levels and reprogram stress responses.
  • The speaker, inspired by personal stress, chose to immerse himself in a Buddhist monastery for intensive stress treatment.
  • The establishment of a Peace Center in the highlands aims to offer mindfulness, yoga, Tai Chi, and holistic therapies, not focused on spreading Buddhism.
  • Meditation practice not only benefits individuals but also has a positive impact on relationships and society, promoting inner peace for world peace.
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