The practice of Mindful Meditation allows us to explore the inner workings of our minds— our thoughts, emotions, and our sensations—without judgment. This can help us to not become overly reactive or overwhelmed by what is going on around us.
Here are some quick steps to get you started.
There is no special equipment needed to practice mindfulness. Find a good spot that is quiet, uncluttered, and has some light (natural or otherwise). You can sit on the floor, on a cushion, or in a chair. The main idea is to feel comfortable
Plan of starting with 5 to 10 minutes with the goal of increasing the time as you go. It may help to set a timer, so you don’t obsess about how much time has passed.
Sit comfortably with your feet touching the floor (if you are in a chair) or crossed if on the floor or on a cushion. Let your arms fall naturally parallel to
your upper body with your hands resting on the top of your legs. Sit up straight, but not stiff.
Soften your gaze or close your eyes and relax. Focus on your breathing—the air moving through your nose or mouth, or the rising and falling of your belly or chest.
If your mind wanders, don’t worry. Mindfulness is the practice of returning to the present moment. Practice recognizing when your mind has wandered off and gently bring it back. You can do this by waiting a few seconds and then refocusing on your breathing.
When your time is up, slowly open your eyes and make note of how your body feels your thoughts, and your emotions.
