For many of us life has become very hectic and we feel overwhelmed, stressed and full of anxiety.

If this is you and you ask “How can I quiet/calm my mind?” Then the answer is mindful meditation.

 

What is Mindfulness Meditation?

Mindfulness is a type of meditation that essentially involves focusing your mind on the present. To be mindful is to be aware of your thoughts and actions in the present, without judging yourself.

With anything, to benefit 100% from the action you need to give 100%. This applies to meditation as well. In order for you to benefit you need to be disciplined. It takes time to develop a new habit, so be patient with yourself. Begin with a 5 to 10 minute meditation practice and then progressively build up to 30 to 40 minutes.

Research suggests that mindfulness meditation improves mood, decrease stress, and boost immune function.

Below are a few simple steps for meditation:

1. Begin with finding a quiet space (indoors or outdoors). Sit in either a chair or on the floor/ground with your head, neck and back elongated but not stiff. Relax through your shoulders. Gently close your eyes.

2. Slowly begin to draw your awareness inside. Putting aside all thoughts of the past and the future. Simple resting in the present moment.

3. Become aware of your breathing. Focus on the sensation of air moving in and out of your body as you breathe. Feel your abdomen rise and fall. Feel the different sensations in your nose as you breath in and out. The coolness of the air as you breath in and the warmth of the air as you breath out. Pay attention to the way each breath changes and how sensations in the body shift.

4. Watch every thought as it arises and floats away. When thoughts arise in your mind, don’t ignore or suppress them but simply note them as a thought and not to get caught up in the story about the thought. Remain calm and use your breathing as an anchor.

5. If you find yourself getting carried away in your thoughts, observe where your mind went off to, without judging, and simply return to your breathing. Remember not to be hard on yourself if this happens.

6. As the time comes to a close and you feel complete. Sit for a few minutes and become once again aware of your surroundings. Then slowly open your eyes.