6 Steps to Mindfulness Meditation

6 Steps to Mindfulness Meditation


A beginner's guide to reducing stress and being in the present.

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.

2. Get in position

You might try sitting cross-legged on a low cushion on the floor, or upright in a chair. Some people prefer to meditate lying down.

3. Get relaxed

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 (but naturally) through your nose, and out through either your nose or mouth—whichever feels more comfortable to you. Let the breaths flow all the way down into your abdomen. 

4. Focus on your breaths

Become aware of the sound of your breaths as you inhale and exhale. As you inhale, you breathe in all the peaceful and joyful things around you. As you exhale, you rid your mind and body of all the stress and toxins that have been bothering you. Let your mind become mesmerized by the rhythmic pattern of your breathing. 

5. Bring your thoughts back to center

Your mind will wander. When you notice your thoughts wandering off from your breath, don't chastise yourself—it's totally normal. Simply acknowledge it and bring your focus back to the center, back to your breaths. 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.

6. Make a commitment

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 after just eight weeks of meditation practice.

Let us know about your own mindfulness practice in the Comments section, below.



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