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The Ultimate Mindfulness Meditation Technique

October 23, 2019

Mindfulness is a term that has been used a lot in the last few decades. You have probably heard it in the popular culture. But how do we actually practice mindfulness effectively? I am going to give you 20% of the mindfulness theory that is going to produce 80% of all the results that you want from this practice. Mindfulness is one of the most essential skills to learn in order to be truly happy as a human being. 

Definition Of Mindfulness:

Mindfulness is experiencing reality literally as it is. Truth comes to us through our senses. Most people live in fantasy and entirely out of touch with reality. 

Three Components Of Mindfulness:

1. Focus: Focus on sensations. Can you control where you put your attention, and for how long you can do so? It is a very rare skill these days because we live in an oversaturated environment where everything is asking for our attention. We are constantly multi-tasking. Focus is a very powerful skill to develop because of your ability to focus and correlate to how successful you can be in achieving your goals. 

2. Sensory Clarity: How clear are you about the raw data that is being perceived by the mind. Learn how to clear the “lenses” through which you see and interpret information so that you can see clearer. You learn not to assume that you know what’s going on around you. 

3. Equanimity: It is your ability to stay grounded and centered no matter the circumstances and emotions. Are you reactionary? When you react without awareness, you are more prone to emotions like fear, anger, and jealousy.

If you practice all three of these components, then you are practicing mindfulness. The following technique helps you do just that. The more you practice, the better you get. 

Outer Modes:

There are three external modes of receiving sensory input: seeing hearing and feeling. 

  1. First, practice each one to become familiar with the technique. Start with something you see, like a table. Then make a “note” to yourself “computer.” 
  2. Secondly, “label” to yourself “computer.” 
  3. Lastly, “savor” the sensation of seeing the computer by objectively looking at it in great detail. 

After practicing sight, practice hearing, and then feeling. 10 second cycles

Outer mode: Seeing

  • Example: look at a table
  • Note: focus
  • Label: see
  • Savor: objective savoring of the sensation with no judgment 5-7 seconds

That’s one cycle(10 seconds).

Outer mode: Hearing

  • Example: clap
  • Note: clap
  • Label: hear
  • Savor: 5-7 seconds

Outer mode: Feeling:

  • Example: feel the pressure where you’re sitting on your bottom
  • Note: pressure on the butt
  • Label: feel
  • Savor: objective savoring of the sensation with no judgment 5-7 seconds

Once you complete the outer sensations, begin practicing the inner modes as described below. 

Inner modes: 

  1. visions 
  2. Inner hearing: dialogue/songs etc.
  3. Inner feeling: emotions

Repeat the three-step exercise one cycle for each inner mode: note, label, and savor. It will expand your awareness. 

  • Inner sight example: Imagine a big juicy red apple
  • Inner dialogue example: “I have to do the laundry/ homework.”
  • Inner feeling example: how you feel about someone

Repeat this exercise for 20 minute periods daily with a timer consist of 10 second cycles. If your mind wanders, just bring it back and return to the cycles. After learning how to do each mode, start allowing whatever sensation that naturally is occurring to come into your awareness. Then, to get more advanced, you can limit the range to just one of the modes like just hearing or just seeing. Note that thoughts are inner sounds and inner images. You can also label things as “gone”; for example, if a bird chirps and then stops, you can mark that “bird chirp gone.”

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