Mindfulness meditation is really the essence of yoga and meditation. And if you practice the Zen technique given below not only in your sitting meditation but in your day – to – day life, it will guide you lead you into deep states of meditation and even self-realization. Your natural experience of life will be one of unconditional bliss and peace.
Mindfulness meditation means allowing everything to come and go while remaining resting in a present moment. So, first, you must breathe. Allow it to breath to move in and out as it wants without trying to control it in any way.
And while you are allowing yourself to breathe consciously, also enable whatever sensations you are feeling to be as they are. Don’t focus on a sensation and don’t resist any sensations, you are feeling to be as they are.
Try this for now. Just allowing breathing to occur and allow the feeling to happen. You must not describe the sensations, analyze them or think about them in any way. Just enable them while remaining resting at this moment.
Now the deeper part of mindfulness meditation deals with thinking. As you are sitting, now practice allowing thoughts to come and go. Never try to control the thinking in any way. Just allow the thoughts to come and go. Go with the flow of thoughts coming and going rather than getting caught up in the content of the thoughts.
The challenging part is not get caught up in the thoughts. Allow it to come and go without getting involved with them. It might help to passively let go of the thoughts as they come. Never try and push them away, there must be no trying to control the thoughts but rather as thoughts arise, they pass by. Never try to hold on any thought.