Mindfulness Meditation, Four Easy Steps

Mindfulness is the ability to be in the ‘now’; the present moment. It is a state of total awareness; where you are present in each and every waking moment. As you become proficient in mindful meditations, you can practice it in every waking moment. Mindfulness will become a natural part of your life.

About Mindful Meditation

Mindful meditations involve techniques for the same by way of mental training. It involves centering the mind and focusing on bringing the mind and the body to a state of total calm but by being in the present moment.

There is no one technique for mindful meditations. But generally; it will focus on the breath and each thought as it plays out in the mind. It involves a focal point even when you are practicing being in the ‘now’.

Mindful meditations are easy to do. It’s not difficult or complicated. You can download any good app and learn to do it using the techniques available for you. You can also work with a teacher and learn mindful meditations via online or physical classes. If you have never tried meditation before, working with an experienced and expert teacher can do wonders for your practice.

Here are four easy steps for doing mindful meditations of any kind.

• Set a timer.

It helps to set a timer for mindful meditations. It is one way to eliminate at least one distraction from your meditation practice. It will remove the need for you to keep track of time. It will also help you to keep to your schedule; helping you focus on the task at hand.

Use a timer with a gentle notification tone. You can begin with 5-minutes mindful meditation sessions. Once you are better able to hold your attention to the practice, aim to slowly increase the time. Do not hurry through your practice. Increase the time at your own pace. You can practice it any time of the day.

• Sit comfortably.

It is extremely important that you are comfortable while meditating. Sit in any position that works for you. It needn’t be on the floor. Choose a comfy chair or sofa; even sit on the bed if that is what’s most comfortable for you.

Cover your legs with a comforter if you chill easily. Wear loose clothes as per the season. You can stretch the body for a few minutes before settling down for your meditation session. It is not necessary though. But stretching the body may help you feel more relaxed.

• Focus on the breath.

Now, pay attention to each inhale and exhale. Count to 3-5 as you breathe in and out. Keep the count the same each time; for every inhalation and exhalation. The breath should be deep; as in, it should come from the belly. Shallow breathing is not ideal for meditation or otherwise. Focus on each aspect of the breathing – as your chest rises and falls; as your belly moves with each breath. Be in total awareness of your breath.

Saying ‘in’ and ‘out’ or ‘breathe in’ or ‘breathe out’ with each inhale and exhale respectively may help with the process. During mindful meditations, the aim is to feel one with your breath but with total awareness.

• Observe your thoughts.

Once you feel centered with your breathing; begin to pay attention to your thoughts. For mindful meditations, you don’t need to eliminate thoughts from your mind. You need to observe them as a neutral party and watch them come and go. Refrain from suppressing your thoughts. Give them free rein, and simply become an observer.

Also, notice the feelings and sensations that come about with each thought. Do not try to force any thought though. Whatever happens in your mind during the meditation, become a witness to it; just a bystander.

Continue to breathe deeply during this step. If you begin to feel agitated, anchor your mind with the help of breathing. Remember, you are the observer. Do not let the thoughts disturb you during the meditation.

If observing the thoughts begins to get to you; take a break. Focus on breathing alone. Come back to it when you feel calm again.