Can mindfulness meditation make you happy?

Many religious traditions recommend meditation as part of a spiritual path.  However, you do not need to be part of a religious tradition to benefit from meditation.

According to a report published by the American Psychological Association, “meditation interventions have a positive, medium-size effect on depression.” In addition, a West Virginia University study found that meditation diminishes psychological stress by 54 per cent.

As part of a positive psychology approach to life, meditation is a tool that can contribute to your happiness.

How do you meditate?  At first meditation can be difficult, so you can start by doing it for just 10 minutes, then gradually increase the time as you get used to it. Ideally about 30 minutes a day is my recommended time.

Here is how to get started practicing mindfulness meditation:

1. Find a quiet and comfortable place where you will not be disturbed. Sit on the floor cross-legged with you back straight. If this is difficult you can sit is a straight-backed chair.

3. Focus on your breathing, being aware of the sensation of air moving in and out of your body.

4. Watch your thoughts coming and going. Don’t ignore or suppress any thoughts whether they be positive thoughts or negative thoughts. Simply take notice of them.

5. If you find yourself getting carried away in your thoughts, that’s OK. Simply be aware that you have drifted of on a train of thoughts and return to your breathing. Do not to be hard on yourself, or judge yourself if this happens.

6. At the end of your meditation session get up gradually and slowly.

Remember that meditation is not a battle where you try to suppress negative thoughts. It is a gentle noticing of what is arising  in your mind right now, and allowing whatever thoughts arises to appear, then fade without any sense of judging.

After a while you should notice that you are calmer and more relaxed and this will help you feel happier throughout the day. Even though meditation may appear to be a struggle at first, it will develop into an enjoyable practice which you look forward to doing every day.

Posted by Stephen Williamson