Any activity that allows you to be fully present and aware, without judgment, can be considered a state of mindfulness meditation. It is a state of conscious awareness that merges with the present moment.
When we enter a meditative state, we can observe our thoughts with greater clarity and detachment. This allows us to see things more objectively—like a spectator watching thoughts pass by, rather than being entangled in them. There's a common misconception that meditation means having an empty mind. In reality, thoughts will still arise—memories, plans, random reflections—and that’s completely normal. The mind naturally generates thoughts all the time; meditation simply helps us become more aware of them.
When the mind is particularly active, there are two main approaches to handling it:
1. Gently redirect your focus—when you notice your thoughts drifting, bring your attention back to your breath or body.2. Observe your thoughts as an outsider—rather than engaging with them, simply notice their presence and how they change over time.
Meditation also involves a state of focused attention. Before starting, practitioners typically establish an “anchor” for their awareness—this could be the breath, a part of the body, or even the act of eating in mindful practice. For example, mindful eating means fully experiencing the texture, taste, and sensation of food without distractions like planning your day or thinking about what’s next.
Does Meditation Mean Never Getting Distracted?
Not at all! Meditation is the practice of repeatedly training your attention and awareness. When you catch yourself getting distracted, don’t worry or doubt yourself. Just gently return your focus to your anchor. Over time, your ability to stay present will naturally improve.
Scientifically, meditation has been shown to slow brainwave activity, leading to clearer thinking and a more balanced emotional state. Studies indicate that meditation can enhance areas of the brain associated with optimism and emotional regulation while reducing activity in regions linked to stress and negativity. This explains why people often feel relaxed and at ease after meditating.The Seven Attitudes of Mindfulness
Dr. Jon Kabat-Zinn outlined seven essential attitudes for practicing mindfulness. Cultivating these mindsets enhances the meditation experience:
1. Non-Judgment – We often perceive things through preconceived notions rather than seeing them as they truly are. Meditation encourages us to observe without labeling or forming immediate opinions.2. Patience – Many beginners expect quick results, but mindfulness is a long-term practice. Impatience can make it difficult to fully engage, so embracing the process is key.
3. Beginner’s Mind – This means approaching every experience as if it’s fresh and new. No two moments are ever identical, and adopting this mindset allows us to embrace life with curiosity and appreciation.
4. Trust – Trusting yourself and your own experiences is crucial. Meditation isn't about blindly following experts but about tuning into your own awareness and abilities.
5. Non-Striving – The more you chase a specific outcome in meditation (such as trying to feel calm), the harder it is to achieve. Instead, allow things to unfold naturally.
6. Acceptance – Acceptance means allowing things to be as they are rather than resisting them. For example, struggling to sleep often makes insomnia worse; similarly, forcing the mind to be quiet only creates more tension. Instead, acknowledge and accept the present state without judgment.
7. Letting Go – Letting go means releasing attachment to both positive and negative experiences. It also involves freeing yourself from regrets about the past and worries about the future, allowing you to fully live in the present moment.
By incorporating these attitudes into mindfulness practice, meditation becomes more than just a technique—it becomes a way of engaging with life more fully and peacefully.
