Getting Started with Mindfulness Meditation
Mindfulness meditation has been proven to have a positive effect on the symptoms of depression and anxiety and many have reported feeling significantly calmer after consistent mindfulness meditation practise. If you’re looking to get started, here is a step-by-step guide to mindfulness meditation.
Position Your Legs Comfortably
If you’re sitting on the floor, cross your legs in front of you in a position that is most comfortable and if you’re sitting on a chair, make sure you’re able to put your feet flat on the floor.
Practise Good Posture
You should straighten, but not stiffen, your upper body. Keep in mind that your spine has a natural curvature – allow this. Your head and shoulders should rest comfortably on the top of your vertebrae.
Position Your Arms
Your arms should be positioned parallel to your body with your hands resting on top of your legs. By holding your upper arms to your sides, your hands will naturally fall into the right spot atop your legs.
Lower Your Gaze
Drop your chin and allow your gaze to fall gently downward. Allow whatever appears before your eyes be there without focusing on it. You may close your eyes if it feels more comfortable to do so, but it isn’t necessary to close your eyes while meditating.
Be Present for a Moment
Once correctly positioned, take a moment to be present. Feel the sensations of your body and start focusing on your breath.
Follow Your Breath
Stop thinking about CAD online slots, feel your breath as it goes in and out, and draw your attention to the physical sensation of breathing. Focus on the sensation of the air going in through your nose or mouth and the rising and falling of your chest and stomach.
Let Your Attention Wander
After some time, your attention will naturally move from focusing on your breath to other things, but don’t fight it. You don’t have to eliminate any thoughts during mindfulness meditation, however once you notice your mind wandering take a few moments to return your thinking to your breath.
Pause Before Adjusting
You may feel the need to make physical adjustments during this practise such as shifting your body or scratching an itch, however you should practise pausing before moving. With specific intention, move your body only at the moment you choose and allow space between what you experience and what you choose to do.
A Constantly Wandering Mind
You’ll likely find that you have to bring your attention back to your breath often when starting out with this type of meditation, but don’t worry – this is completely normal. Don’t wrestle or engage with any thoughts you may have, just observe them and allow them to pass without judgement.
Completing a Mindfulness Meditation Session
When you’re ready to end a session, gently but deliberately lift your gaze and take a moment to hear the sounds in your environment and readjust. Notice how your body feels, consider thoughts and emotions, and pause to decide how to continue your day.