Mindful Meditation Mastery MRR Ebook

Table of Contents

Introduction ……. 6
Chapter 1 .. 12
What Is Mindful Meditation? ……. 12
The Origin Of Mindful Meditation 12
Mindfulness To Tackle Daily Challenges …….. 13
The Positive Impact Of Mindful Meditation .. 15
Chapter 2 . 18
How to Practice Mindful Meditation ….. 18
The Essentials ……. 18
Getting Started With Mindful Meditation …… 19
Meditation Helps You Overcome Stressful Situation …… 21
Walking Meditation …… 22
Chapter 3 . 25
More Mindful Meditation Techniques … 25
Focus on a Specific Object Meditation … 25
Body Scan Meditation … 27
Counting Mindful Meditation …….. 29
Find Your Happy Place Meditation …….. 30
Chapter 4 . 32
Mindful Meditation and the Brain …….. 32
What Scientists are Learning ….. 32
Chapter 5 . 37
Why is Awareness So Important? 37
Awareness Promotes Positive Attitude & Perspective ….. 40
Eliminating Bad Habits With Mindful Meditation . 43
Chapter 6 . 46
Mindful Meditation and Work ….. 46
Negativity Ruins Professional Life 47
Embracing Mindfulness For Better Performance … 48
How To Practice Mindfulness At Work . 49
Chapter 7 .. 52
Mindful Meditation and Relationships . 52
How Mindful Meditation Nurtures Healthy Relationships ….. 53
Chapter 8 . 58
Mindful Meditation and Happiness …… 58
Gratitude Equals Happiness . 59
Mindful Meditation Proven To Cultivate Happiness …… 60
How To Meditate For Happiness .. 61
Chapter 9 . 64
Successful People Who Meditate .. 64
Chapter 10 69
Great Mindful Meditation Apps … 69
Headspace …. 70
Mindfulness Daily 71
Smiling App . 71
Insight Timer …….. 72
Aura ….. 72
Omvana …….. 73
Stop, Breathe & Think .. 73
Calm …. 73
The Mindful App .. 74
Chapter 11 76
The Benefits of Mindful Meditation …… 76
1. Mindful Meditation Can Reduce Pain …… 77
2. Mindful Meditation Can Improve Sexual Experience …….. 78
3. Mindful Meditation Can Improve Mood .. 78
4. Mindful Meditation Enhances Empathy .. 79
5. Mindful Meditation Can Enhance Focus .. 80
6. Mindful Meditation Reduces Stress . 81
7. Mindful Meditation And Resilience . 82
8. Mindful Meditation Boosts Creativity ……. 83
Chapter 12 86
Create a Mindful Life . 86
Strategies To Practice Mindful Meditation In Everything You Do .. 87
Conclusion …….. 92

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Chapter 1

What Is Mindful Meditation?

Mindful meditation is actually very simple, yet it comes with great benefits.

The Origin Of Mindful Meditation

It’s a Western practice with roots in thousands of years of Buddhism, where it’s referred to as “Insight Meditation.” As that name suggests, it is meant to develop our mental skills and become more aware. However, mindful meditation is not associated with any specific ideology.

Mindfulness is a skill we all possess, but not all of us develop and cultivate it fully. The unique thing about mindful meditation is that it allows us to take an active part in our thinking process instead of remaining passive. It’s more than being aware of the world around us; it specifically refers to that exciting and sometimes mysterious world inside of us. Mindfulness increases our awareness of ourselves and how we think. It’s an effective way of knowing ourselves better.

Mindful meditation is always purposeful and non-judgmental. We calmly accept and acknowledge what is. Instead of moving through the day on autopilot, mindful meditation allows us to be more present and gain more control over our thoughts and activities. This invariable enriches our lives beyond measure.

Mindfulness To Tackle Daily Challenges

When we practice mindful meditation consistently, we gain an inner calm that will help us deal with life’s many challenges. How often have we become so stressed that we have consciously avoided thinking about our problems, which then only worsen as we become more stressed? Sometime, it may feel easier not to think at all. But in the long run, reality will take over.

Non-judgmental awareness allows us to remove ourselves mentally from the mental tsunami and remain calm in times of adversity. We become more connected to our experiences in a healthy, non-threatening way.

On a basic human level, it’s natural for us to push aside unpleasant thoughts by distracting ourselves from what is really important. Addictions to alcohol, drugs and social media are just some of the ways we avoid dealing with the present.

This obviously is not helpful and merely generates greater anxiety and stress. Daily mindful meditation keeps us focused on the present and helps us deal with problems rather than avoiding them. Fortunately, becoming more aware is a skill that can be learned. Like playing a musical instrument or a sport, the more we practice, the better we become at it.

The Positive Impact Of Mindful Meditation

Mindful meditation has moved from the mystical to mainstream. Many studies have confirmed the benefits of regular mindful meditation.

1. Less stress-related illnesses
2. Better sleeping habits
3. Lower blood pressure
4. Better immune system
5. More energy
6. Better pain management
7. Better decision-making ability
8. Greater resilience when faced with adversity

The reason mindful meditation has proven so powerful is that the body and mind are intricately connected. When our emotional state suffers, so does our body. This is especially relevant to stress, which can cause many physical problems. As a result, mindful meditation not only improves our mental health, but our physical health, as well.

In the past, doctors have concentrated on prescribing medication for anxiety and stress-related symptoms. However, following a myriad of studies in recent years, doctors are now recognizing the value of mindfulness and recommending mindful meditation as a treatment instead of prescribing pharmaceutical drugs.

A study at John Hopkins University showed that 20 percent of 3,500 patients using mindful meditation showed improvement in symptoms of depression as opposed to the placebo group. These numbers are the same for patients using anti-depressants. That means meditation has the same effect on our brain as medication.

Interestingly, these patients only meditated two and a half hours each week. That’s how powerful mindful meditation can be. The study concluded that if patients were to spend even more time meditating, they would see even better results.

Neuroscience has revealed that people who meditate regularly show an increase in gray matter in brain regions that regulate emotions and learning. Similar studies have found that areas of the brain that process fear decrease in size. Science is providing a connection between meditating and brain waves, and studies are continuing.
Another study showed that three months of regular meditation affected enzyme activity that control how we age. This important finding could link meditation to a slowing of the aging process.

Chapter 2

How to Practice Mindful Meditation

With all of its benefits, practicing mindful meditation is extremely easy. Let’s go through the steps.

The Essentials

Wear comfortable clothing. You don’t want to have your focus interrupted by a tight pair of pants or skirt. Find a comfortable seat. Ideally, it will be in a peaceful spot without clutter and noise. You can meditate indoors or outdoors.

Start your meditation with short sessions of around 10 minutes. This will make it easy to develop the habit of meditating and working your way up to half an hour or even a full hour.

Mornings or evenings are the best times, but any time you spend meditating works. You can also split your meditation sessions and do half when you get up and the second half before going to bed.

Getting Started With Mindful Meditation

Either sit in the traditional lotus position or simply relax in a comfortable chair, with your feet resting on the floor. Keep your spine straight but not stiff. Let your head hang naturally with a downward gaze.

Your hands should be resting comfortably on your thighs. You can keep your eyes open, but most people seem to prefer closing them. Do whatever works best for you. The goal is to get completely comfortable and not to worry about whether you are doing it right or wrong. Just do it, and you will enjoy the results.

Start focusing on your breathing. All your attention should be on how the air feels as you inhale deeply through your nose down to your stomach, then exhale. Notice the physical sensations of the air moving down your body, then being expelled through the nose. Become aware of the rise and fall in your chest as you inhale and exhale.

Don’t worry if your attention wanders. This is perfectly normal. What is important is that you don’t try to stop those intruding thoughts. Just let them flow through your mind non-judgmentally and return your focus to your breathing. If you find your thoughts 20

wandering too often, don’t worry. Simply observe whatever is happening. Don’t judge or blame yourself. Just observe what your mind is doing.
When you’re done meditating, sit quietly for a moment before opening your eyes. Take a minute and observe what you are feeling. Again, it’s important not to judge yourself. When you are ready, go about your day.

The act of focusing on your breath helps you become aware of your thoughts and emotions. The more you meditate, the more aware you become. And as we’ll discuss in the next chapter, meditation is all about increasing your awareness.

Meditation Helps You Overcome Stressful Situation

Daily mindful meditation will help you cope with stress, but even normal days can make it challenging to remain in focus and mindful. Your boss wants to see you in his office NOW. Your spouse has been argumentative all week. Your child, who has just received his or her driver’s license yesterday, has disappeared with your car and five best friends. It’s stressful, and it’s called life. Mindfulness can help you cope with these adversities.

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- Year Released/Circulated: 2018
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