"Enhance Mindfulness and Gratitude with These 3 Expert-Recommended Meditation Techniques"

In 2023, slowing down to truly experience and appreciate life isn't necessarily our go-to mode. For many, daily rituals often resemble this - breathe in, respond to emails, breathe out, digest the latest news, breathe in, rush to arrive at your exercise class punctually, breathe out, prepare meals. Given the myriad distractions bombarding us from our devices and overflowing schedules, it's never been more crucial to take a break and recalibrate the mind to enjoy what's right in front of us.

Meditation involves focusing attention on the mind through physical and mental techniques. This health-enhancing practice has roots reaching as far back as 5,000 BCE. Studies have shown that meditation can help dispel stress, anxiety, and depression, assist individuals grappling with addiction, enhance mood and quality of life, among other benefits.

There are numerous variations of meditation, similar to yoga. These include Kundalini, Vedic, Zazen, transcendental, and, naturally, mindfulness.

“Adreanna Limbach, a meditation teacher, refers to the 'standard' definition of mindfulness given by Jon Kabbat-Zinn, the creator of Mindfulness-Based Stress Reduction (MBSR). In his words, 'Mindfulness is the discernment that emerges when we consciously concentrate on the present moment without forming judgments.’”

Non-judgment is key, Limbach emphasizes. When practicing mindfulness, there's no need to categorize thoughts as good, bad, right, or wrong, or beat ourselves up about any stray thoughts that intrude. “By letting go of our preferences, judgments, and assumptions, we can experience an unexpected sense of relief,” observes Limbach. “Mindfulness encourages us to embrace our experiences in an open and light-hearted manner. It brings a refreshing lightness, like a breath of fresh air, once we are able to really immerse in it.”

Such gentle mindfulness practice decelerates the pace of life around us, paving the way for gratitude and appreciation for our blessings. Limbach provides an example, “Suppose we're clutching a hot cup of coffee on a chilly, rainy morning. Engaging mindfulness allows us to appreciate the soft rhythmic patter of rain against the window, sense the cold at the end of our nose, feel the smooth ceramic mug emanating warmth against our hands, savour the scent of the beans and sense the cosiness of our warm socks.”

The same principle applies when listening to a loved one, opines Samantha Snowden, a meditation and mindfulness teacher at Headspace. “By listening attentively, focusing thoroughly on the words spoken and the individual's emotional state, we begin to perceive the complete person in front of us, sparking greater compassion for every relationship in our lives,” she elucidates. In essence, mindfulness offers an opportunity to appreciate the ordinary, like a cup of coffee, and extraordinary experiences, like meaningful conversations.

We could all benefit from more gratitude. Limbach, Snowden, and Neeti Narula, meditation teacher and content creator at Melissa Wood Health, proffer their preferred practices for kindling a sense of appreciation, no matter your situation.

If you're not quite prepared to close your eyes, Snowden offers a reflection that can be used as either a meditation or a journaling exercise to help nurture a sense of gratitude. “Spending time to appreciate your efforts highlights the ways you contribute in the world, reminding you of your resilience, generosity, diligence, and kindness,” notes Snowden. “This is an empowering practice because it enables us to give ourselves reassurance without relying on external validation.”

According to Limbach, active observation of your five senses constitutes a mindfulness practice.

If you only have a brief moment of free time while you're waiting at a doctor's office or in an elevator, seize the opportunity. Don't dismiss the situation as “boring.” Instead, try to find value in the moment. “Mindfulness and meditation train us to appreciate even the most seemingly monotonous parts of our existence,” states Narula. “By fostering gratitude for the 'boring' attributes, each day becomes unique and meaningful.”