When it comes to learning how to carry out mindfulness meditation, there are several areas we will need to look at. For starters: what is mindful meditation? Why would someone wish to carry out mindfulness meditation? What are the first steps to mindfulness? These are all questions we will answer within this article. We’ll also take a look at some simple mindfulness steps that you can carry out in your spare time. Before we get to any of that, we have to start off with the basics and so, we will take a moment to define mindfulness meditation for you.
Mindfulness Steps that you can take
So what is mindful meditation? In simple terms, learning how to mindful meditation is the practice of becoming aware of the present moment. It’s not thinking about the present moment but rather becoming aware of the action of thinking about the present moment. It’s about actively focusing on each passing moment in order to better live in the here and now rather than the past or future. Perhaps you find that you sometimes go onto auto-pilot and get through your day with little thought? Well, by taking simple mindfulness meditation steps you can experience more of your life. So let’s take a look at these simple meditation steps now.
Step 1: Location
Have you ever tried to do work in a busy environment? Perhaps you’ve tried to read a difficult book and struggled to do so due to all the distractions? Well, mindfulness requires concentration and so the first of these mindfulness steps relates to finding somewhere peaceful and quiet, ideally where you won’t be disturbed or distracted. You want to make yourself comfortable and sit or lie in a position that won’t begin to hurt only a few minutes in. Once you’ve found the right location, you want to begin to focus on the present. This is made easier by the next step.
Step 2: Breathing Techniques
Breathing serves two main functions: slows your heartrate to help you feel more relaxed and gives you something to focus on. One breathing technique works better than most: box breathing. It’s one of the simple meditation steps that are incredibly effective. What you’re going to do is breathe in to the count of 4, hold it for 4, breathe out for 4, hold it for 4 and then repeat. You can close your eyes if it helps you to concentrate. Notice where each breath starts and ends while trying to keep the counts perfectly timed. Your mind may wander a few times which takes us to the last of the mindfulness steps.
Step 3: Being Aware of your Thoughts
When your mind wanders, you simply want to notice the thought, become aware that your mind has wandered and then return to your breathing. Start to try and notice your thoughts before they appear. Focus on them as if you’re watching a bubble float past you. Some of you may even begin to see these thoughts in your mind as bubbles or colors. Mindfulness meditation isn’t about keeping your mind clear but rather it’s about being aware of everything. So you don’t need to stop yourself thinking but rather be aware that you are and follow each thought.
Hopefully these simple mindfulness steps can help you stay in the present. Mindfulness can take a lot of practice to achieve so don’t get disheartened if you struggle the first few times. As you improve, you will be able to practice these mindfulness steps in louder, busier and more distracting environments. Just remember: location, breathing and being aware of your thinking!
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