Mindfulness Meditation Explained in 6 Simple Steps
With all that is going on in the world, finding time for self-care is important. Taking care of everyone else can only go on so long before your own energy will deplete and that isn't going to be helpful for anyone.
Here are the 6 simple steps for mindfulness meditation:
- Get Comfortable
It is important to find a comfortable place as well as have comfortable clothing on. You don't want to be distracted by the items around you or a pair of pants that are too tight when you sit. Your mindfulness meditation place should be quiet and free of distractions. Of course, this isn't always easy to find, so building a small area in the corner or up and away from the hectic flow of the home is important. Use comfy pillows and candles or soft lighting and maybe some soft music without lyrics.
It may be difficult at first, to relax or calm your mind, but it can be done. You may try to set a timer for 3 to 5 minutes in the beginning and start taking a few deep breaths. These breaths are cleansing breathes and can be done either through the nose and out through the mouth or the other way around. Do whichever you feel comfortable doing. Be sure to allow the breath to travel down to your abdomen before releasing it.
- Be Mindful of Your Breathing
Listen to the sounds of your breaths as you bring in the good or positive, inhaling, and release the bad or negative, exhaling. This is the practice of ridding your body of stress and toxins as you welcome the good and positive. Allow your mind to concentrate on the rhythm of your breathing and notice the pattern of in and out.
- Tame a Wandering Mind
The fact is, your mind will wander. It happens to the most experienced meditation professionals. It's okay, don't get upset. Simply recognize your mind is away and gently bring it back to your breathing. Don't make a big deal out of it and don't get upset about this, as it will negate the idea of meditation.
- Make a Contract
Create a contract with yourself, either on paper or simply as a repeating mantra. That you will commit to practicing mindfulness daily. Practicing mindfulness is like anything else you want to improve, it takes commitment and practice. You have to be ready, strong, and do it daily to see the results.
- Life Happens
Don't beat yourself up if you can't practice your mindfulness meditation every day. Things happen. Things will continue to happen. However, if you have been practicing mindfulness regularly, you will notice that you are going to be calmer and more relaxed. This will help you deal with unexpected stress and issues that are beyond your control.
Be sure to stick with this type of practice, even if it feels weird or different in the beginning. It will become like second nature and be so much more helpful than what you are doing now.