Mindfulness Meditation – Part 2

Meditation Tips and Techniques

(Anmol: Here is part 2 of the excellent series on the Mindfulness Meditation Technique by Axel Gjertsen.  You will find part 1 of this series here: Beginner’s Guide to Mindfulness Meditation.  This meditation is the heart of Buddhist and Zen practice, and is one of the most time tested meditations in existence today. 

It is always great to learn from someone who has real and deep experience of a subject and this is all the more important when it comes to meditation and spirituality.  Axel, who was an actual Buddhist Monk and now shares his wisdom, knowledge and expertise with you on his great meditation website Axel G.

If you would like to be a guest author on Master of Meditation and Yoga, please email me at anmol@anmolmehta.com).

Mindfulness Meditation Tips and Techniques

By Axel Gjertsen

Mindfulness Techniques and Tips:

(In part 1 Axel explained Mindfulness Meditation in detail.  In this part he gives over 50 tips and techniques on how to practice and benefit from this technique.   You will find those tips below, please do try them out and see which ones work well for you.  If you do try them or have other Mindfulness Techniques you use, please share them with us in the comments section below.)

Put a pot plant or nature photograph next to your computer. Look at it every now and then, with relaxed attention.

Close your eyes and give relaxed attention to your body posture.

Give relaxed attention to the sensations in your feet. It’s easier with the eyes closed.

Take a moment to stretch your body gently while giving relaxed attention to the body movements.

Wash your hands mindfully. Give relaxed attention to the sensations in the hands.

Place one hand upside down on your lap, and give relaxed attention to the sensations in the palm. If you can’t feel anything, rub the palms together or gently against your jeans, to make it easier.

Close your eyes and become aware of your nose, ears, eyes, lips, tongue or heartbeat. Give relaxed attention to a body part of your choice.

Give relaxed attention to any discomfort or physical pain that you feel in the body.

Open and close doors mindfully as opposed to habitually. Give relaxed attention to your body movements while opening and closing doors.

Keep the practice simple and as free from distractions as possible.

Give relaxed attention to your meditation object while going in elevators and escalators.

Give relaxed attention to the movements of your feet or the sensations, while walking in stairs.

Close your eyes and feel the space around you. Relax, don’t try too hard.

Give relaxed attention to your body temperature. It’s soothing to give the body attention.

Give relaxed attention to birdsong and the silence in between chirps.

Mindfully watch leaves fall from the trees in autumn.

Mindfully observe a cat or dog. Refrain from thinking about your observations.

Go people watching. Give relaxed attention to what you see without thinking or commenting about it.

Lie down on your back, put one hand on the abdomen and the other on the chest. Give relaxed attention to the sensation of breathing, the movement of the chest and abdomen. Or focus on the sensation of air flowing through your nostrils. It’s easier to concentrate with the eyes closed. Try and see what works best for you.

Give relaxed attention to what it feels like to be sleepy.

Give relaxed attention to your hand movements while washing dishes, or the sounds or sensation of the water on your hands.

Light a fire, a candle light or incense. Listen to it or feel the heat.  What does it smell like? Only focus on one meditation object at the time.

Eat mindfully. Give relaxed attention to the tastes and textures of the food or chew and swallow mindfully.

Give relaxed attention to sensations such as hunger, thirst or overeating.

Brush your teeth mindfully. Give relaxed attention to the hand movements or the sensations in the mouth.

Dress and undress mindfully. Give relaxed attention to the body movements or the sensation of the clothes against your body.

If you bored, give relaxed attention to what that feels like.

If you’re listening to a boring person, take the opportunity to listen mindfully. Instead of thinking habitually while he speaks, give relaxed attention to what is being said.

Sit on a stool, sofa, rock or even in the grass. What does it feel like?  Is the surface soft, hard, cool or warm? Become aware of the pressure against your bottom. Give relaxed attention to the sensation of sitting.

The same can be done while standing. Give relaxed attention to the pressure on your feet or what it feels like to stand.

Walk barefoot, the slower you walk the easier it is. How does the ground feel? Is it hot, cold, rough or smooth? Give relaxed attention to the sensations in the souls of your feet. Only practice for as long as the mind is fresh.

Watch a movie or listen to music mindfully. Give relaxed attention to what you see or hear, as opposed to thinking about it.

Listen mindfully to yoga or meditation talks by great masters.

Don’t try too hard, which only makes for physical and mental tension. All you have to do is give relaxed attention to your meditation object. Relax and enjoy the present moment.

Make yourself as comfortable as possible whenever you practice.

Go to the beach. What does it smell like? Or give relaxed attention to what the wind against your skin feels like. What do the waves sound like?  Can you feel the vibrations from the crashing waves in the air or on the ground? Only give relaxed attention to one meditation object at the time.

Sit next to a creek or waterfall and give relaxed attention to the sounds or vibrations.

Listen mindfully to rain, thunder or other nature sounds.

Give relaxed attention to a sunrise, sunset, cloud, the moon or stars.

Give relaxed attention to the smell of freshly brewed coffee or baked bread.

When you feel restless, give relaxed attention to the sensations in your body. If the restlessness persists, go for a walk and give relaxed attention to the movements of your feet. The slower you walk the easier it is.

Give relaxed attention to what it feels like to be happy, sad, irritated, angry, frustrated or stressed out.

Shower or wash your hair mindfully. Give relaxed attention to the sensation of the bar of soap against your skin, or to your hands and fingers. Normally, we are absent minded while in the shower and our minds tend to wander. For example, while washing the hair you may be thinking about tomorrow.

Mindfully do laundry or other forms of cleaning. Give relaxed attention to your hand movements or the sensations in your hands. The slower you work the easier it is.

Read mindfully. Give relaxed attention to what you read.

Give relaxed attention to any sensation or emotion in your abdomen or chest.

Fill a plastic bottle with one third of water and put on the screw top.  Close your eyes and listen to the sound of the water as you slowly turn the bottle with your hands. Or give relaxed attention to what it feels like when the water flows from the bottom to the cap.

Enjoy the stillness that mindfulness meditation brings.

Axel Gjertsen is a former Buddhist monk and lives in Thailand. He runs axel g which is a personal development site with a focus on meditation. Feel free to contact him for some friendly advice about mindfulness meditation.