Mindfulness Based Meditation Essay -- Cultivating Mindfulness

This paper is about my experience with mindfulness based meditation and scientific inquiry of these experiences. Mindfulness based meditation is describes as technique used to cultivate nonreactive, non-judgmental and stable awareness of the present moment (Garland and Gaylord, 2009). The end goal is to sustain this meta-cognitive state for a long period of time. I practiced non-denominational form of mindfulness based meditation for the first time in my psychology class, which was devoted towards intellectual and experiential examination of meditation. The practice was conducted in a group it was instructed by our own professor and it begun at the end of class. There was one sessions per week and each session was structured meaning it was timed and the focus was on the out breath. I experienced numerous emotions, sensations and mental states while I practiced meditation. During my practice the focus was on the out breath and by doing so the idea was to have non-judgmental and non reactive awareness of emotions, thoughts and sensations that arise in my mind while I practiced meditation. Firstly, for me meditation served as a tool for self awakening, by ‘’awakening’’ I mean meditation made me realize the existence and dominance of mind wandering and ignorance. In a scientific study it was shown that mind wandering was the majority of the conscious experience (Hasenkamp et al., 2012). Before I practiced meditation I was unaware of the effects of mind wandering not only on performance towards certain task but also towards sustaining attention to the present moment. For example on my very first session of meditation I realized how I completely zoned out for the first few minutes until we took a break and that made me further realiz... ..., MA: Shambhala Publications. Ricard, M., & Chödzin, S. (2010). Why meditate?. Carlsbad, Calif.: Hay House, Inc.. Corey, G., & Corey, M. S. (2010). I never knew I had a choice: explorations in personal growth (9th ed., instructor's ed.). Australia: Brooks/Cole. P164 Craighead, W. E., Miklowitz, D. J., & Craig, L. W. (2013). Psychopathology(Second Edition ed.). New Jersey: Wiley. P200 Ricard, M., & Thuan, T.X. (2001). The quantum and the lotus: A journey to the frontiers where science and Buddhism meet. New York, NY: Three Rivers Press. [Chapter 1] Arch, J.J., & Craske, M.G. (2006). Mechanisms of mindfulness: Emotion regulation following a focused breathing induction. Behavior Research and Therapy, 44, 1849-1858. Filaber, D. (2013). Transform Your Life with Meditation:The Lives and Legacies of the Greatest Meditation Masters. Bloomington: AuthorHouse. P33