The meaning of the word “mindfulness” has the connotation of knowing how to live in the present moment, leaving aside the past -no longer existent and the future -not yet arrived.

When we stop worrying about things out of our hands, is truly liberating. In order to carry out this task, we must examine ourselves.

The Dalai Lama (2015) affirms:

“…There are several methods we can use as tools to examine ourselves, which enable us to embark on the path of self-discovery and development.”

(The World of Tibetan Buddhism. Page 4)

Here we will explore two effective methods used in Tibetan Buddhism, as well as other traditions: single-pointed meditation and analytic meditation.

Single-pointed meditation

The single-pointed meditation comprises focusing our attention on an object, to develop attention and concentration in ourselves. This is the first step.

Although we can use many objects such as a flower, a statue, or a photograph, we use the breath itself since this is a neutral object and cause fewer distractions.

We have our minds absorbed in the distraction and chaos of everyday life. When we progressively become able to have more attention and concentration, we have the control and not the other way around, we will have a calmer and more orderly life, without too much stress.

All members of the family can practice this simple but effective meditation.

Analytical Meditation

After calming our mind, the second step is to learn how to practice analytical meditation.

The aim of analytical meditation is to observe our own mind and discover its reaction to external factors, which can be positive, negative, or neutral.

Then, by being aware of this mental process within us, we understand that feeling happy, angry, or calm depends only on ourselves, not on external conditions.

Constantly carrying out this training on the analysis of the main disturbing emotions such as anger, jealousy, pride, sadness. It is in our hands to change the way we perceive the outside world, and therefore we become more balanced, healthy, and happy people.

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