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5 Essential Elements of Mindfulness Meditation .pdf

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The Meadows
Call Intake at: 800.244.4949
Outside the US: 928-684-3926

5 Essential Elements of Mindfulness
By Joyce Willis, Therapist at The Meadows
Mindfulness meditation is, ideally, an effortless state of being. Practice
using these five key elements of
mindfulness meditation to help better
regulate emotions, bring about
positive changes in your mind and
body, or to simply reach a state of
1. Don't get




Mindfulness meditation is about being
aware of changes and noticing if and when they happen. Having certain
expectations for your practice can actually limit your possibilities.
2. Don't try to be mindful, just be with what is.
Mindfulness meditation is best seen as relaxation happening
spontaneously. Just let yourself move into a state of being. If you try too
hard to become mindful you're using your energy on the becoming
instead of just being.
3. Accept everything internally and externally
To truly experience relaxation through mindfulness all you have to do is
accept whatever is happening in each moment. Begin by accepting what
is happening externally in your environment—maybe you hear noises or
sense movements. Accept whatever is happening internally in your
mind. It's quite natural that when we're doing a mindfulness meditation
we will have thoughts that pop up. Just notice those thoughts and

acknowledge them and return back to focus. Also, notice and accept
what's happening in your body. Do you have an itch? If it feels
uncomfortable go ahead and scratch it, and then release that and return
back to focus. Is your belly grumbling? Gently acknowledge that, release
it, and return back to focus.
Just notice, and recognize that no matter what is happening in your
environment, you can still focus. Often in meditation, we focus on the
breath, but it can also involve focusing on sensations in specific parts of
the body.
4. Allow things to flow
Awareness in the present is not a static thing. Each and every moment is
unique. Things are constantly changing. Things are constantly in a state
of flux. To be within this continuous flow our awareness and our
attentions must be free to move and flow. So allow awareness to flow
freely from one experience in the present moment to the next experience
in the present moment.
5. Be aware of your awareness.
Simply notice where your awareness is in each moment. In this
experience, it is impossible to not to be present because I'm being
present with whatever is before me. Every experience that we can
possibly have can only happen in the here and now.
Mindfulness at The Meadows
Mindfulness Meditation is an ancient practice that involves attending to
the present moment with non-judgmental acceptance. While
mindfulness can be practiced during meditation, it can be practiced in
everyday situations to improve emotional, mental and physical health.
The Meadows incorporates mindfulness techniques and practices into
many treatments, from lectures and practical exercises to its emphasis
on meditation and Yoga.
While it isn’t always called "mindfulness," much of the therapeutic work
at The Meadows serves to increase mindful awareness and acceptance of
various bodily sensations, emotions, and thoughts that might have
caused pain or suffering in the past.

The Meadows’ use of these holistic practices and ancient healing
methods foster an open, curious and non-judgemental approach to life’s
challenges, providing a key component to the addiction and trauma
recovery process.
To learn more about The Meadows' Mindfulness programs, call 866424-5476.
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