Mindfulness is a natural instinct, and meditation is a natural process of life which can be experienced through natural instinctual practices.

Mindfulness is to experience fully with your full presence without getting drawn or lost in associating with experiences. Mindfulness is focusing attention naturally without getting engrossed or losing yourself in the experience.

When you experience mindfully, you outgrow the experiences, detach from experiences without getting drawn or lost into experiences. Detached from experiences, you are not controlled by effect of experiences. In the practice of mindfulness, you are detached from the past and fully in the present reality.

Mindfulness is a natural way of enjoying the actions and experiences. When you do something mindfully, you are awareness, the phenomenon of knowing correctly in the right context without associating with the known, and you by default become your actions without inner self or inner doer.

Natural Rules for Practice of Mindfulness

No Mind Like an Infant

Ideally, mind should be calm and there should be no activity in the mind. A calm mind is no-mind. No mind is one of the factors of mindfulness. No mind with relax body eventually leads to no self and no inner self.

Without mind you know without associating, without associating there is no inner self to give psychological reaction. Knowing without psychological reaction or without inner self is pure awareness.

Empty Stomach

Practice 2 to 3 hours after a light meal. Meditating with a full stomach can make you sleepy and disturb process of digestion. Meditating with an empty stomach without feeling starved can help you to focus your attention and energies for mindfulness.

Fresh Natural Environment

Practice in a well-ventilated healthy environment. Fresh natural air is source of life energy necessary for improving the vital force. Polluted or stagnant air will make you feel lethargic and uneasy.

Natural Breathing Without Regulation

Breathing should be without deliberate regulation, natural according to clear awareness so that there is no inner doer and breathing should be constant so that respiration remains optimum for healing vital force.

Right Posture

Body should be relaxed but lower back should be straight. Straight lower back keeps the spinal canal well aligned and spinal impulse unhindered. A well aligned lower back spine will eventually optimally align the core and pelvic floor muscles. When outer body aligns the inner body also gets well aligned with the outer body.

Level of knees should be below the level of lap and hips so that breathing can easily become diaphragmatic. With straight lower back and level of knees below the level of lap, the breathing can happen with full capacity and deep but less frequent, thus calming the mind effortlessly.

Natural Mindfulness Practices

Natural mindfulness practices make use of natural means and are based on no-mind or calm mind.

Mindfulness of Breath

Through mindfulness of breath, you remain constantly aware of each and every breath at entrance of your nostril so that you do not get opportunity to think or imagine anything. By remaining aware of breath without activities in the mind, you remain seamless and clearly aware, knowing without associating with the known or unknown. Eventually you can remain aware and detached without inner self. Breathing while remaining relaxed, aware and detached without inner self, you taste the natural pleasure of meditation.

Aware and detached without associating with known and unknown, you know correctly in the right context without getting controlled by the effects of known or unknown.

Mindfulness of Nature

Eyes are direct extension of your brain. Whatever you see directly affects your brain.

Breathe and fix your stare in chaotic pattern of wild vegetation, or clear sky, or waves of ocean in such a way that you remain aware but do not get any opportunity to think or imagine or react to what you are seeing. Chaotic patterns of wild nature through your eyes can sooth and rewire your brain.

With practice, you can detach from the experience of nature, disappear psychologically in the detached seamless clarity of awareness and learn to remain detached from any experience without getting drawn or lost into experiences.

You can also practice this exercise with your beloved partner by gazing into their eyes.

Mindfulness of Gap Between Consecutive Thoughts

Breathe into remaining aware of gap between two consecutive thoughts.

With practice, you can detach from the experience of gap between two consecutive thoughts, disappear psychologically in the detached seamless clarity of awareness and learn to remain detached from any experience without getting drawn or lost into experiences.

Mindfulness of a Single Sensation

Breathe while remaining conscious of any one single sensation without thinking or imagining anything while body is absolutely relaxed. Practice of this exercise through massage with your romantic partner can be a form of erotic Tantra meditation.

You can also walk mindfully with bare feet with full awareness of the sensation of ground. You can also eat mindfully with full awareness of taste while eating organic food. You can also smell mindfully with full awareness of smell while smelling a flower.

With practice, you can detach from the experience of the single sensation, disappear psychologically in the detached seamless clarity of awareness and learn to remain detached from any experience without getting drawn or lost into experiences.

Mindful Actions

Self in form of self-ideation, self-conception, self-identity, self-image, inner self etc. creates rigidity in life and actions. Inner self is an illusion due to which you cannot be wholly into action while remaining aware.

Without being inner self, you are awareness, the phenomenon of knowing arising due to your indispensable constituent cause and conditions, you involuntarily become your actions and continue in the effect of your actions.

Perform any action in such a way that you do not get any opportunity to think or imagine. For such refined action, you need to be well trained and practiced. Such action is spontaneously performed without striving due to right cause and in the right conditions. With practice, you can allow the action to happen involuntarily while you are fully aware and detached.

Disappear psychologically and involuntarily become the action by remaining aware and detached from action. Learn to remain detached from any experience without getting drawn or lost into experiences.

Mindful in Between Eyebrows

With closed eyes, without any activities in the mind, sit in a right posture and remain aware of each breath at the entrance of nostrils in such a way that you do not get any opportunity to think or imagine anything.

Do this until you become aware in between eyebrows. When you are seamlessly aware in between eyebrows, relax in that seamless clarity of awareness. If thoughts appear or attention wander, then again focus on breath at entrance of nostrils until you remain clear seamlessly aware in between eyebrows.

Mindfulness While Sleeping

While sleeping, stop looking at the darkness in front of closed eyes and stop becoming the looker of darkness in front of closed eyes. This practice will calm the mind and take you into deep conscious sleep that is deeply healing and you can actually know the natural pleasure of deep sleep.

Practice this meditation only while sleep and not during any other time. Stomach should not be very full at the time of sleeping.

Sleeping on the right side of body reduces pressure on the heart while sleeping on left side of the body can increase stress on the heart.

Sleeping on the right side can increase acidity if stomach is full of food while sleeping on the left side off the body aids easy digestion if stomach is full of food.