In mindfulness meditation, you are learning how to pay attention to your breath and notice when your mind wanders. The practice of returning your focus to your breath builds mindfulness and the ability to stay connected to the present moment.
Meditation is simple, but it can be hard to start and takes a while to get good at. The tips below will help you to begin your journey.
Take a Seat and Set a Timer
It is important to find a relaxing place for your meditation, and if you are just beginning, it can help to set a timer for no more than five to ten minutes. When you set a timer, it will help your mind stay present and not wander.
Feel Your Breath
Pay attention to your breath as it trails in and as it goes out.
Notice When Your Mind Has Wandered
Your attention will leave your breath and wander to other places. This is completely natural. However, immediately bring your mind back to your breath once you have noticed your mind has wandered. When your mind wanders, don’t judge yourself. Instead, just bring your attention back.
Close with Kindness
When you are ready, slowly open your eyes and take in your surrounding environment. Notice how your body feels and notice your thoughts and emotions, accepting them for what they are without judgment.
Meditation is simple, yet challenging. It is also extremely powerful. The key is committing to it every day, even if it is just for 5 minutes.
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