Steps to Mindful Meditation
A guide to reducing stress and being in the present
Mindfulness meditation is a mental training practice that teaches you to slow down racing thoughts, let go of negativity, and calm both your mind and body. It combines meditation with the practice of mindfulness, which can be defined as a mental state that involves being fully focused on “the now”, acknowledging your thoughts, feelings, and sensations without judgment. Techniques can vary, but in general, mindfulness meditation involves deep breathing and awareness of body and mind. Practicing meditation doesn’t require props or preparation (no need for candles, essential oils, or mantras, unless you enjoy them).
Steps for a mindful meditation
1. Get comfortable
Find a quiet place where you won’t be disturbed. Ideally this would be a room in your house where you can be alone and at peace. Prepare to sit comfortably.
2. Get in position
You might try sitting cross-legged on a low cushion on the floor, or upright in a chair or on a sofa. Some people prefer to meditate lying down.
3. Relax
Close your eyes, set a timer for five minutes if you are just starting out, and begin by taking a few deep, cleansing breaths. Breath in deeply through your nose, and out through either your nose or mouth. Let the breaths flow all the way down into your abdomen.
4. Focus on your breath
Become aware of the sound of your breaths as you inhale and exhale. As you inhale, you breathe in all the peaceful things around you. As you exhale, you rid your mind and body of all the stress.
5. Bring your thoughts to center
Your mind will wander. When you notice your thoughts wandering off from your breath, don’t worry. Simply acknowledge it and bring your focus back to the breath.
6. Be conscious
Take in your immediate surroundings. What do you hear? What do you feel right now, at this moment? Try not to ruminate on the past or worry about the future, but be present in this pure moment.
7. Make a committment
Like exercise, meditation takes practice. And the more we practice, the better we get and the stronger that mindfulness muscle becomes. Even just five to ten minutes per day has been shown to make an enormous difference to well-being.