How to Use Mindful Meditation to Focus, Relax, and Live Productively

Every week, we are bombarded by a plethora of messages telling us we need to focus more, relax more, exercise more, eat better, and all that stuff—but it doesn’t always happen. Many of us struggle to get focused at work, and even when we manage to focus, we’re still distracted by our phones. If you’re looking for ways to get more done at work without feeling like you’re losing yourself along the way, you need to find more focus, calm and productivity.

Mindfulness is one of the fastest growing trends in modern medicine. From Harvard to the Mayo Clinic to Stanford, countless studies suggest that mindfulness can help improve health, lower stress, and reduce anxiety and depression. Now more than ever, people are learning to use mindfulness in their daily lives to get a better handle on stress, manage pain, and develop greater focus. This article will provide tips and strategies for using mindfulness meditation to help you get a better night’s sleep, relax, increase productivity and focus, and eliminate stress.

How to Use Mindful Meditation

1.The Basics of Mindful Meditation

Mindfulness is a method of meditation that focuses the attention on the present moment. It means bringing awareness to our thoughts, emotions, and physical sensations, without judgement. There are two types of mindfulness. One is “focused” mindfulness, which means we are focused on a particular task. The second is “open” mindfulness, which means being aware of everything, including the thoughts that go through our minds. The reason mindfulness meditation is so powerful is because it helps us to stop being so reactive. It teaches us to be more observant of our actions and reactions. And this is useful when it comes to overcoming emotional reactivity.

2.The Benefits of Mindful Meditation

We know meditation has a lot of potential health benefits. There’s scientific proof that it’s good for your physical and mental health. It can also increase creativity, and it’s even been shown to increase your happiness levels! But there’s another reason to meditate—it makes you better at dealing with stress. By creating a new habit of meditation, you may be surprised to discover that you can control the stress levels in your life.

3.The 10 Commandments of Mindful Meditation

Dr. Hanson has written a book on mindfulness and has developed a free course on the topic. In addition to the basic principles of meditation,

the 10 commandments he suggests you keep are: 1) Know yourself, 2) Know your limits, 3) Know your motivations, 4) Know what you want, 5) Be present, 6) Give and take, 7) Be kind, 8) Practice kindness, 9) Be happy, and 10) Stay with what is.

4.How to Start Practicing Mindful Meditation

The best way to practice mindfulness is to practice the technique daily for at least 20 minutes a day. To begin, simply take a few deep breaths. You can count to four if you need to. Close your eyes, and notice every sensation from the top of your head to the bottom of your feet. Focus on what you’re feeling, listening to your thoughts, without judgment or analysis. Don’t judge yourself for thinking negative thoughts. This is just training to be mindful.

5.What to Do if You Don’t Have Time for Meditation

One of the keys to meditation is learning how to quiet your mind. If you don’t have the time or energy to meditate, you should still be able to manage your stress, says Sharon Salzberg, a meditation teacher who founded the Insight Meditation Society in Barre, Mass.


In conclusion, we all face plenty of challenges in our lives. Some days are easier than others. We have goals to accomplish, people to care for, and responsibilities to fulfill. It can be hard to balance these different aspects of life with the demands of family, work, and home. Stress affects everyone. It can leave us feeling tired, frustrated, or stressed. So, what’s the answer? We need to learn how to relax and focus on being mindful. By cultivating mindfulness, we can use meditation to improve our ability to manage our emotions and live more productively.


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