POST # 5 of the Beginner’s Guide to Mindfulness Series.Meditation and Mindfulness.
Meditation and mindfulness truly go hand in hand. When you learn how to do one, the other becomes much easier to master. Here are some steps required for a good mindfulness meditation session:
Find a comfortable spot to sit – Just like any other mindful or meditation practice, you want to find a quiet and comfortable place to sit. This can be on the floor sitting with your legs crossed, sitting at a table or desk, or even on your bed. The most important thing is that you don’t have other distractions – so wait until your family is out of the house, or choose a room where you can close the door.
Relax one muscle at a time – As you begin relaxing your body, feel each part of your body and let it release the tension. Think about where your arms are, how your legs feel, and let the tension in your neck and back release. This is the beginning of being more mindful.
Look ahead of you or close your eyes – In meditation, you often close your eyes, but with mindfulness meditation that might not be the best option. Just try to relax your gaze and focus on one thing in front of you that brings a sense of calm.
Focus on your breathing – Pay close attention to the air you take in and out, how your body moves, and what your lungs feel like.
Pay attention to your wandering mind – Your mind will likely wander out of this moment, which is okay. Let this happen naturally instead of trying to force your mind blank. Mindfulness meditation isn’t about clearing your mind, but focusing on the present moment. Observe those thoughts gently, trying to accept them, then re-center yourself.
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