If you’re new to mindfulness meditation then hopefully this will clarify just how easy it is to get started and how you can be meditating deeply within the next 7 days.
One of the challenges that many people who are new to meditation come across is knowing exactly what to do to get started. Then, once they know these steps, how do they know if they are doing it right or not?
What Exactly is Mindfulness Meditation?
Mindfulness meditation is the practice of stepping back from the busy mind and becoming aware of the present moment in a non-judgmental way. It means paying attention to your thoughts, feelings, physical sensations, or what’s going on around you with the intention to stay focused on being present.
So why would we want to be present?
Most of the time we are living in a state of chaos. By that, I mean that our mental, physical and emotional energy is constantly being pulled in a thousand and one directions from the moment we wake up until the moment we collapse in bed. The price of this is constant and never-ending stress and tension in our lives.
What this does to our mind-body system is to put our nervous system in a constant state of overstimulation. This makes it almost impossible for us to feel calm or relaxed, even if we’re sitting quietly doing nothing.
Being mindful helps us to slow down the mind so that our mind-body system can rest and recharge for a little while. It’s a super simple tool that can be used anytime and anywhere to reduce stress, gain more focus, feel calm, and clear the mind.
That’s why it’s the perfect tool for easing the burden of an overstimulated lifestyle. It’s a quick and convenient way to pull all your energy back to your body so that you can feel instantly centered. This can happen even with just a few minutes of meditation. Then, you can get on with the rest of your day feeling more balanced and alert.
How To Practice Mindfulness Meditation
Here are 6 simple steps to follow to master mindfulness:
1. Find a quiet place to sit or lay down where you are comfortable. It’s preferable to sit when you are starting out but if you have an injury or it’s not comfortable to sit for any reason, then laying down is fine.
2. Take 3 slow, deep breaths into your lower belly. If you can, breathe in through your nose, and breath out through your mouth. Make sure to feel your belly rising and falling as you breathe in and out. Then when you’re finished, let your breath return to normal.
4. Now bring your attention to your breath coming in and moving out of the body. If it helps you to stay focused you can count as you breathe in and out. Breath in and count the number 1. Then breathe out and count the number 2. Continue counting until you get to 10 and then start back at 1.
5. When you notice that your mind wanders for any reason that’s okay, it’s perfectly natural. Just gently bring your attention back to watching the breath move in and out of your body.
6. When you decide that you have meditated long enough then let yourself relax completely by laying down and letting go of the need to do anything for a minute or two.
Most of all, don’t judge your meditations. Whether you feel like your meditation is working or not, do your best to have no expectations and instead just practice being mindful. The more consistent your practice is, the more you will start to notice the difference in how you think and feel.
Start out meditating for around 5 minutes. If need be set a timer so you don’t need to think about it. As you get more comfortable with your meditations then try out other mindfulness techniques and extend your meditations until you get to 20 minutes a day.
Getting started with your own meditation practice is meant to be fun and playful. It’s not meant to be just another task to do on your already overwhelming list of things to do during your busy day. Treat it like it’s taking time out for yourself to have a mini-vacation every day from the hectic demands of an over-stimulated life.
When you approach your meditations in this way, then you are bound to get the most benefit from them in the least amount of time.
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