How to Practice Mindfulness Correctly？

Let’s settle into a relaxed state and learn how to observe our thoughts, emotions, and body sensations. In this practice, our aim is not to judge whether our beliefs are good or bad, but to become aware that we have beliefs in the first place.

For example, when we focus our attention on our breath during the meditation, we have many beliefs at that moment, such as you believe that the floor will not collapse, that your body muscles can support you, that your clothes will not melt, etc. No need to pay attention to most of these beliefs. What we need to observe is the beliefs you placed on the object on which we're focusing attention. For example, when you focus attention on your breath, at least you have a thought that this is breath. You recognized it, and meanwhile defined it. If your thinking is slightly active, you will judge your breath, such as the breath is long or short, cold or heat, thick or thin. And you will be filled with your automatic reactions.

This indicates that you’re not in the state of mindfulness, and you do not stay in the present moment at all.

Now let’s practice like this: relax and focus your attention on an object- the good choice is something that doesn't have much meaning, such as your breath, or the flame of a candle, or a leaf. It can also be something you hear, such as birds singing, the sound of the tide of the sea, or the crackling of the stove. You can take your time to practice mindfulness on these relatively monotonous and stable objects.

When you start observing, you need to practice being aware of the labels we put on the object. Some labels are obvious, while others you take for granted are not so easy to be recognized. Every time you become aware of a definition or description you are giving to the object, just let them go and continue observing. A new definition will come, and sometimes it comes a thought. In the same way, you just let it go. Keep letting go like this until you feel that your mind is a little blank, or you don't know what you are observing. Then try to keep yourself in this state. You have no idea when it will happen- you will enter a state of stable blank, in which you are wide awake, but without any thoughts—— This moment is the real present moment. Staying in present moment without the concept of time, means you are in the state of mindfulness.