Nowadays, a lot is said about mindfulness meditation, but few people know exactly the benefits and differences of this exercise in relation to a guided practice. If you, like me, also have doubts about the types of meditation, check the article for everything on the subject!
What is the difference between guided meditation and mindfulness meditation?
Mindfulness meditation is the new trend for individuals seeking a healthier life and balance between body, mind and spirit. This is because exercise is able to increase concentration in the present moment and stimulate attention to the senses.
Unlike guided meditation where the individual – through a voice or music – must be fully connected with himself, in mindfulness, it is not necessary to focus exclusively within himself. Got confused? Calm down and I’ll explain!
As with the guided tour, we must also focus on awareness. However, you do not need to “shut yourself off” to external factors, since mindfulness is also linked to the outside.
The two directly involve intentional awareness, but the big difference is that in mindfulness meditation you pay more attention to your body movements, feelings and thoughts in relation to the experience you are having.
To help you understand, see how to apply mindfulness in your daily life:
Start by dedicating a few minutes of your awakening to your present awareness. Open your eyes, sit on the bed, take a deep breath and feel your body. What are the thoughts that arise in that first moment of the day? Do your feet touch the ground and what kind of sensation do they cause?
Realize all the emotions that are with you in these conscious minutes.
When brushing your teeth
After getting up and practicing some mindfulness meditation, brush your teeth in a different way, that is, without the dominant hand. When we make this change, the brain automatically pays more attention to the movements needed for mouth cleaning. Yes, that is also mindfulness!
The mindful eating is the act of paying attention to flavor, texture and aroma of food. Try each food separately, enjoy it! Then join and see how you feel now.
Often, we eat meals automatically, thinking about different things and forget to appreciate the food that is offered to us.
Do not take the meeting, the fight, the conversations, among other situations, to the sacred moment of the bath. Be present in the experience of feeling the water through your body, the touch of the soap on your skin and how relaxing it is to massage your scalp.
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3 Things You Do Wrong in Meditation and Have No Idea
“Breathe, inhale and pay attention to your body’s movement.” A few years ago, just by hearing this phrase, I was already in a state of anxiety. Practicing meditation in the beginning was very difficult for me. After all, how to empty the mind of the past, of problems, of the future?
Take it easy … You don’t have to go into a “white screen state” at the time of practice, that’s what a friend told me. From that moment on, I started to look for more about the techniques and I saw that I did a lot of wrong things, so the benefits of meditating didn’t seem to find me.
Stop now! 3 Wrong Things You Do In Meditation
When I started meditation, I imagined that I would become one of those Buddhist monks, full and at ease with life. My mistake!
The practice seemed to stress me out more than it left me in a Zen state. It was talking to a friend who was experienced in meditation, who helped me to identify some mistakes I was making.
Do you also feel that you are not meditating correctly? Perhaps you are practicing the wrong way. Below are common mistakes that many people make:
1. Try to empty your mind
I already say that it doesn’t work! The art of meditation is beautiful and beauty is found in the coming and going of thoughts. It’s okay for them to come and go, just don’t focus your attention on them.
The idea is to realize what kind of thoughts come to your mind during the exercise. Bills to pay? Fight with the neighbor? Does not matter! Let them come, analyze them and let them go. Everything is a matter of mindfulness in the present moment.
2. Meditate only sitting
The image that can come to mind, when you think of a person meditating, is that he is sitting in the lotus position, eyes closed and hands on his knee.
I discovered that I could meditate wherever and however I wanted, it was enough to just be with my muscles relaxed, in an upright position and practicing conscious breathing. That is, you can meditate lying down, waiting for the bus, inside the subway, and even taking a shower!
3. Do not seek professional help
“Meditating is easy. Just sit and close your eyes. ” Many believe in this statement and end up being disappointed with the practice, as they do not seek to understand how it really works and discard help from those who understand the subject.
The Best Aromas of Incense for Meditation
I love to put incense sticks for meditation, as it helps me to relax, focus on breathing and have more mental clarity. Did you know that there are some scents that are more conducive to practice? If like me, you want to enhance the benefits of meditation, follow the article below!
What are the best meditation incense sticks?
Before you know which are the best incense for meditation, how about a time travel about the origin of this instrument?
It is believed that it was in India, more than 6,000,000 years ago, that the use of incense appeared. The Indians of that time believed that smoke was the only link between them and their gods, so when they offered offerings and even in the act of praying, they lit it.
Over the years, incense has been seen as an excellent tool for purifying environments, attracting good energy and thoughts.
By providing us with these benefits, they can help in the meditation process. Some fragrances are able to assist in concentration and mental relaxation, so for beginners, it may be easier to start practicing with these scents.
See the ones I use below and give me incredible moments of meditation:
Perhaps one of the most suitable meditation incenses is sandalwood. This is because it elevates our spirituality, offers sensations of peace and immediate mental relaxation. Not to mention the pleasant smell. I love it! It is also widely used in Reiki sessions.
The aroma of lavender is very powerful. It brings peace, tranquility, and helps in the purification of thoughts. If you are very stressed or anxious, try to potentiate it along with powerful anxiety mantras. The benefits are certain!
The delicious scent of chamomile is unmistakable. This plant is used for several purposes, however, most of it has the purpose of calming the nervous system. During meditation, it has the power to relax the mental and offer feelings of well-being.
Great for spiritual cleansing and ideal for helping with the slow breathing process. Stimulates in the fight against mental disorders, such as anxiety, depression and mood imbalances.
Mantras to calm the heart
Going through a difficult situation and need to regain the balance of your life? Calming mantras can help to calm the anguish in your heart.
Sometimes we are faced with moments that awaken in us the most varied sensations. The heart seems to be small and we are overcome with great anguish. When this situation arises, it is necessary to regain balance and calm the heart.
Find a comfortable spot and get ready to listen to mantras to calm that will bring peace to your soul.
What are mantras
Mantras are words of power, frequencies that intensify according to your intention when practicing. During the practices of deep meditation, they were revealed to the great sages and gods ( rishis ).
The translation of mantra in Sanskrit is very special, it means ” That which, as an object of meditation brings liberation “.
Calming mantras can even be interpreted as a prayer, but it is noteworthy that the practice has no religious nature. It can be practiced by anyone, regardless of belief.
Tips for practicing mantras
Calming mantras are also considered a form of meditation. However, just as there are different meditation techniques, mantras also have their ideal way to practice.
It is possible to chant the mantra in different ways, whether out loud, murmuring or even mentally. However, it is interesting that you have a rotation in the ways of intoning it. For over time you may find it difficult to concentrate while practicing.
Another very important tip is to be clear about your intention when practicing. As they are words of power, which act as an activation for the most diverse qualities and emotions, it is important to be clear about what you want.
If you have difficulty or don’t know very well, try to awaken your intuition so that it guides you in choosing the most appropriate mantra.
Mantras to calm
Considered as a resource of mental power, mantras have several benefits. You can practice mantras to calm your heart, relieve anxiety, as a way of self-awareness, and even deal with deep sadness.
1 – Ide Were
Mantras act as remedies for our soul. Awakening the peace, happiness and balance we need.
“ Ide Were ” is a very special African mantra. It is a mantra for the water goddess and it will help you to connect deeply with your emotions, especially with genuine love.
When chanting this mantra you will feel welcomed and because it is so special, it is common for tears to surface. Cleaning up everything that no longer makes sense to you.
2 – Moola Mantra
If you suffer from panic attacks or anxiety attacks, I advise you to try the mantra to calm “ Moola Mantra ”.
It is inexplicable how this mantra manages to fill our hearts with peace and tranquility. When you are afraid or feel that you are close to a crisis, chant that powerful mantra!
3 – Om Asato ma
The chaotic world increasingly distances us from our essence, from our purpose in this world. And that distance makes us sick, bringing sadness and a feeling of inner emptiness.
The “ Om Asato ma ” is one of the mantras to calm that connects us directly with our inner self, with our truth. And this connection is so magical and profound that it quickly improves our quality of life and well-being.
You can practice the mantras to calm down whenever you want, you can even make it a habit or part of your morning meditation practice. Invite some friends or family and practice together, it is an excellent way to improve our interpersonal relationships!