Meditation and Mindfulness. The Secrets to Raising Your Awareness, Spirituality and Inner Peace through Mindfulness Meditation

A detailed report capturing the importance of meditation

Essay, 2014

28 Pages, Grade: 12


Table of Contents

Chapter 1: Detailed insights on Mindfulness Meditation
Applications in daily life
Productive outcomes of mindfulness meditation
Strategies for living a peaceful life

Chapter 2: Frequently Asked Questions about Mindfulness Meditation
Is meditation same as mindfulness?
How to overcome obstacles to mindfulness
Is chanting necessary?
What posture should I follow while sitting?
Do I have to be religious to appreciate mindfulness and meditation?
How can I check if I do it right?
What are the best practices?

Chapter 3: Meditation is a mind controller - Be AWARE and NOTICE the UNNOTICED!
Fine tune your awareness
Top 5 secrets to raise awareness by being mindful
Practicing mindfulness of breath, body and thoughts
Examples of mindful activities

Chapter 4: Thinking beyond Spirituality - Achieving and Recognizing Spirituality through mindfulness
How to regulate emotions
Increase longevity - Live longer by beating ageing
FIX body ailments spiritually
Get rid of stress, strain and uncertainty
Statistics - Facts and figures

Chapter 5: Inner Peace Vs Material Possession
How to condition your mind
Cleanse your thoughts
Acceptance is the KEY
FFMQ - Five Facet Mindfulness Questionnaire
Top 10 tips to achieve Inner Peace through meditation
Cut on fancy desires, material possession and lastly don’t fall prey to commercialism - the root cause of stress (thought that kindles to make more money)

Chapter 6: Recommendations


Chapter 1: Detailed insights on Mindfulness Meditation

The entire chapter revolves around the importance of mindfulness meditation that has the capability to do wonders in a person’s life. To be very crisp, meditation and mindfulness reclaims your present moment and even your life. To get you started, below is an overview.


Meditation is the oldest, but a scientific method used to practice mental hygiene. Meditating deeply helps a person have good concentration, better communication, improved talents and skills, which leads to healing and stronger inner strength. Initially, you may feel that meditation is like sleeping, but it is much deeper than your sleep as it relaxes both your mind and body and is capable of connecting with your inner source of energy. Stress, when catches you unaware, agitates faster than your mind and you tend to become restless and your inner peace is lost. In such situations, deeper meditation helps your mind to free from agitation and make it calm. The power of meditation is such that it is capable of providing joy and peaceful mind.

The term mindfulness has been engaging and has become famous during the last decade and it denotes a psychological state of awareness and practices employed to promote it. Further, it is also defined as being in a state of moment-to-moment awareness of your own experience. Meditation is one the several disciplines that is capable to promote mindfulness. Through meditation, self-regulating practices tend to focus on training attention and awareness in harnessing the mental process by a person’s voluntary control. This ensures and nurtures mental well being, calmness, concentration and clarity to thoughts and actions. Mindfulness meditation is also capable of producing cognitive awareness and enhances attentional capacities, which help in contributing to emotional strategies.

The practice of mindfulness has come a long way from the Buddhist traditions of Yoga, chanting, qigong, tai-chi and centering practice. The practice of mindfulness mediation focusing on the present moment without any judgment is a result of various techniques and in depth research methods done worldwide. The theorized benefits accruing from mindfulness mediation such as mental clarity, emotional intelligence, self-control, objectivity, increased level of tolerance and higher concentration on matters are overwhelming. Mindfulness practiced with mediation has enabled persons to relate to others and self with compassion, acceptance and kindness. This practice has gained popularity as the participants of this practice have experienced stress reduction, lesser anxiety, somatic distress and depression and moved on in their life towards betterment.


Mindfulness has its roots in Buddhist meditation, which is a secular practice. It involves acceptance of the situation as it is without any judgment or believing. The practicing of mindfulness make your thoughts tune to its present moment rather than judging the present with the experiences in the past or with that of the future. Though mindfulness is a recent concept in the Western world and considered to be of the Buddhist origin, it has come to light that Hindus practiced meditation much before the origins of Buddhism. The practice of mindfulness is not inherently Eastern but innate in all the human beings irrespective of religions.

Mindfulness has its origins in ancient meditation practices. Brahmans originally used the word mindfulness meaning memory. They called it by the word ‘Sati’. They practiced this for effectively recalling the large texts by presenting themselves in a zone of clarity, free from any distractions. This is the root of developing the practice of meditations.

The Brahmanical usage was adopted by Buddha and used Sati for both memory and presence of mind while he was in meditation. All the modern day teaching on mindfulness is the derivation from a twentieth century interpretation of a text called Pali Satipatthana Sutta. The doctrine is that Satipatthana is a dry insight practice where the mediator is mindful of the changing experiences, without the practice of tranquility meditation, and that is enough to attain enlightenment. The modern day mindfulness practice was founded in 1970, and has helped in stress reduction, cure of chronic pain, anxiety disorders and sleep problems.


All of us will agree that the very purpose of meditation is to make our mind peaceful and calm. Unless we keep our mind free from clutter of worries, we may face mental discomfort leading to stress. While many things in life are beyond our control, it is always possible to take responsibility for our own state of mind and put in efforts to change them towards betterment. Meditation transforms the mind and it encourages, develops concentration, emotional stability, and clarity, and allows us to approach matters with a calm attitude. Meditation is an approach that anyone can use to help them cope up with, stress, medical problems, contemplation, thought anxiety and reflection.

By engaging with a particular type of meditation, we will know the habits and patterns of our mind and cultivate positive energy within ourselves. Mindfulness meditation is a form of practice in which the person practicing does not ignore the thoughts and feelings, but acknowledge and observe them without any kind of judgment. It means maintaining thought awareness moment- by-moment, body sensations, feelings, and the encompassing environment. Meditation and mindfulness complement each other and can be learned by anyone and the benefits accruing are really worth trying them.

Applications in daily life

Meditation is a serious proposition and not that we just do for 15 or 30 minutes every morning and then forget about that. The principal behind meditation is to create and sustain awareness that you can practice in every moment of life. It is not a simple process to carry your meditation into the regular events of your life and this you could realize only when you start practicing meditation. Over a period of time, from the start of your first meditation session to perfecting meditation, you will come to know that it took a long time to achieve the beginning of your real life. When you are in the initial stages of meditation practice, you will experience that your calm and concentration evaporates no sooner than you start your meditation. The right way to perfect the meditation is to break the long jump into little steps and exercises so that the transition becomes smooth.

Fundamental skills for meditation are mostly practiced in a seated position. Meditation is somewhat akin to playing a game, where the game you will be playing is the experience of your own life and the aid you use to play the game is your sensory apparatus. It has been tested over a period of time and found that seated position is the best posture to tune and sharpen the basic mental skills. During the seated position for meditation, you will be developing new mental skills to revolutionize your life experience. New methods will be tried to deal with the conscious thoughts and control of emotional rush. Although in the initial stages of mediation, you may feel that you are going nowhere and inclined to abandon meditation altogether, but your continuance of the meditation would witness a radical and permanent transformation in yourself. Meditation with mindfulness would take you into the field of ethics and make you live your life in full.

Productive outcomes of mindfulness meditation

If you want to manage your shop or produce things in a factory, you need different kinds of tools. Likewise, managing the mind factory requires different kinds of tools and the best- considered tool is meditation. Even scientifically, it is proved that meditation boosts productivity, but the quantum of productivity depends largely on the enhanced focus on training the mind and translating the efforts into astounding results. Purposeful meditation results in greater intimacy with your body and inner working of your mind, which is considered the gateway to your peace of mind. Meditation bonds your body and mind and the productivity gains achieved through that are much more than marginal achievements. Persons affected by depression, stress and loss of compassion are the greatest beneficiaries of meditation. It enhances benefits such as classical enlightenment and the capacity for compassion and is capable of transforming your life and the life of others around you.

Happiness in leading a life or excelling in a competitive business is not directly co-related to material success, but to reliably lead to happiness in the long term. Mindfulness meditation practices will yield results only if you value meditation for its own sake. Most of us are always busy running around doing things which we may or may not like, and this kind of chasing productive style makes us forget to sit back and remember our brain, the most valued possession of ours. It is necessary to look after our mind so that we can be productive and to create such an atmosphere we have to live in the present moment. We have to be very careful in not pushing the mind beyond its limit, but to bring our mental status to a peaceful living and mindfulness meditation is the finest solution available for this.

Strategies for living a peaceful life

The wise saying of the unknown “Peace of mind is not the absence of conflict from life, but the ability to cope with it’, applies to all the humans irrespective of the religion they practice in their life. While mindlessness creates chaos, mindfulness allows us to become more aware of our thoughts and enable us to reach our inner peace. The moment you recognize that awareness, you are bound to experience joy in your life. By practicing Mindful meditation and truly living in the present moment is not that easy, but is richly rewarding. Once you move forward on your own path, understand the potential obstacles, and initiate plans to overcome them, you are assured to have a peaceful life. You may feel that mindfulness takes a lot of devotion, but the longer you practice, it gets easier to move towards a peaceful life. Initially you will have thoughts that you are unable to control and concentrate, but once you focus on your awareness it becomes easier to find peace.

Mindfulness is set of simple but powerful practices, which you can incorporate, in your daily life. Introduction of this practice in your life would break the cycle of unhappiness, anxiety, mental stress and promote happiness. It prepares you for meeting even the dreaded worst in your life with newfound courage. It acts as a boon to all the people who could become depressed in meeting the demands of people around them. The mind takes its stance in feelings and consciousness and continues to hold onto these even though they are inconstant. When change happens, they lead to disappointment and mind piles on more suffering and stress. In this context, peace has to be viewed as a strategy to achieve higher level of happiness. Mindfulness meditation helps you to stabilize your mind devoid of delusions and usher in a peaceful life.

Chapter 2: Frequently Asked Questions about Mindfulness Meditation

It is very imperative to understand the basic differences between meditation and mindfulness. Quite often beginners get confused between these two terms and seek answers to a wide range of questions that throng their mind from time to time. Mindfulness means to be present in our own lives. At times, you would have noticed that after eating an energy bar or a snack by taking a couple of bites, you would see that nothing is left except the empty packet. Similarly, at times you would have arrived to your destination by car without remembering the journey. Well, this is called mindlessness and just the opposite of this is mindfulness. This entire chapter provides many meaningful insights on the most frequent asked questions, be it from a beginner or an expert.

Is meditation same as mindfulness?

Broadly, it is a YES. However, there is a very thin line between the two concepts. As already described in the overview, mindfulness compliments meditation. A person will be able to appreciate meditation, when they do it with increased mindfulness. Simply put, the new age term for meditation is “Mindfulness”.

How to overcome obstacles to mindfulness

It is everyone’s fervent wish to lead a life without any problems. However, it is not possible given the fact that we live in an opportunistic world. The most ideal and efficient way to get going (or to cope with), is to learn the art of overcoming the obstacles to mindfulness by planning on how to deal with it. For some of us who practice mindfulness, it is evident that it is an ongoing practice and is not achievable overnight.

Nevertheless, there will be more distractions. A simple example can be a negative thought that pops in every now and then (belief from your recent past). Distractions can be anything and can be but not limited to sorrow, grief, life problems, break up in relationships, etc. Remember, these are the best teachers in life and they make you realize your inner potential. Just try to overcome it or cope with it. Life will be easier if you follow this. Not everything in life remains for long. Happiness and sadness are ebb and flow of your life.

The more you fight with your problems, the better you feel and experience clarity. There is NO GOAL in life. Human psychology is to look out for another goal when one is about to be complete. Do not run or sacrifice your life after your goals, there is nowhere to go! Simply be aware, concentrate on the present moment, and be sure that the rest will be taken care of.

Do not panic when something goes wrong. There is a reason for it and try to accept it. Upon doing this, you will not only be happy, but will also guard your inner peace.

Is chanting necessary?

Since, we will be experiencing a stateless mind while meditation and practicing mindfulness, there can be negative energies or other external forces that can try to enter our mind or cause hindrance. Therefore, to ward off these negative forces, it is good to chant. Chanting acts as a powerful shield and protects our mind from negativities. Not to forget, chanting can be done anytime and anywhere, not necessarily only during a meditative session. Many studies reveal that people of today’s ear practice meditation for a psychological growth instead of a spiritual growth. This means, the benefits of meditation and mindfulness will benefit only the psychological aspects of life and not the spiritual ones.

Without chanting, meditation takes place artificially. However, with chanting complimenting meditation, it is more natural. Most of us know that few happenings or beliefs are recorded permanently in our sub-conscious mind. However, how do we get rid of them? It is often believed that the common tendencies of a person’s sub-conscious mind are being suppressed during a meditative session. However, they can be eliminated with a meditation aided by chants that are divine.

While practicing meditation with chanting, you need to be aware that the past birth’s impressions can be destroyed or at a faster pace and takes less time to purify your mind, when compared to doing meditation without chanting.

What posture should I follow while sitting?

Most common meditative postures are supine, sitting and standing. Below are most used postures in traditions of both the Buddhists and Hindus.


Full-lotus Keeling Burmese

Indeed, you can follow any of the above postures. Most importantly, you need to choose the one that you are comfortable doing. As per Zen methodology, aspirants meditate while walking. Cross-legged posture is famous and widely practiced across the globe. Eye focus, hand gestures and gazing are few other techniques. Kundalini Yoga follows a little formal approach. While all postures are meant to be sitting quietly and meditate, it is believed that spontaneous postures are recommended to increase the flow of energy naturally.

After having said all that, the recommended posture is to sit and meditate. It is in fact the best practice to control our mind and we can be healthier. Sometimes, people prefer doing meditation in groups and there is no harm in it. The key point in doing mindfulness meditation is to practice it with dedication, commitment, kindness and utmost curiosity. Do not expect too much, judge or resist. Every time you get distracted, you should return to your awareness and that ensures you are practicing the right way.

Do I have to be religious to appreciate mindfulness and meditation?

NO is the answer. One need not be religiously affiliated to meditation. It is more of a practice than a belief. The word “meditation” might sound religious to a few, however, there is no religion tagged to the word in fact. Meditation and mindfulness are activities that we almost do every day. Did you know that a baby stares at the wall to see how the light is glowing is an act of meditation! Try to believe the below points so that your meditation becomes useful.

Sitting calms my mind and soul everyday

I can get up early every morning for meditation My life will change if I meditate

I have enough time for meditation


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Meditation and Mindfulness. The Secrets to Raising Your Awareness, Spirituality and Inner Peace through Mindfulness Meditation
A detailed report capturing the importance of meditation
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meditation, mindfulness, secrets, raising, your, awareness, spirituality, inner, peace
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Parthiben Sivaprakasam (Author), 2014, Meditation and Mindfulness. The Secrets to Raising Your Awareness, Spirituality and Inner Peace through Mindfulness Meditation, Munich, GRIN Verlag,


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