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All the tips & techniques you need to practice mindfulness meditation
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Mindful meditation is a great way to increase focus, decrease stress, and stimulate your creativity. And, with just a bit of time and practice, you can teach yourself how to do it! If you’re interested in learning how to do mindfulness meditation, look no further. We’ll take you through everything you need to know to get started with this beneficial practice. We’ll also explain what mindfulness is and cover other mindfulness techniques you can incorporate into your routine, so keep reading!
Things You Should Know
- To do mindful meditation, find a quiet, distraction-free place, and sit in a comfortable position.
- Focus on the present moment and direct your attention to the flow of your breath. Breathe in and out slowly and deeply.
- Let any thoughts or emotions that come up pass without judgment. If you feel your mind wandering, gently bring your attention back to your breath.
Steps
Section 1 of 3:
How to Perform Mindfulness Meditation
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Select a quiet, peaceful location. Try to pick a distraction-free place where you won’t be interrupted. It can be a quiet room in your home, or a serene spot next to a tree outside. Choose a place that feels relaxing and calm, where you can detach from the hum of everyday life. [1] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- If you’re planning on making meditation a regular part of your routine, you might want to create a designated meditation space in your home.
- Place meditation cushions in the area, so that you have a comfortable place to sit when you meditate.
- Create an extra peaceful vibe by placing candles and healing crystals around. You can also include a vase of fresh flowers, or pictures of beautiful places. [2] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
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Dedicate 5-20 minutes to your practice. If you’re new to meditation, ease your way into the practice. Start with short sessions, like 5 minutes, and work your way up to 20-minute sessions. [3] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
- Try setting a timer, so that you won’t be tempted to check the time during your meditation and break your focus.
- Make sure the alarm sound is something gentle, like wind chimes or piano music, rather than a loud buzzer. This will help you maintain a peaceful state after your meditation is over.
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Choose a comfortable position. While many people meditate in lotus position (sitting with your legs crossed), there’s more than one way to meditate. You can stand, sit on the floor or in a chair, or even lie down. Experiment with different positions to find what feels natural to you. You’ll be stationary for several minutes, so it’s important to feel relaxed and at ease in whichever position you pick!
- While lying down is quite comfortable, make sure you don’t fall asleep! It’s quite common to begin meditation and then float off into dreamland.
- To further ensure your comfort, make sure the temperature isn’t too hot or too cold in the room, and wear comfortable clothing that won’t bother or distract you.
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Settle your mind and focus on the present moment. When you’re ready to start meditating, close your eyes, and try to clear your mind of any distractions. It may take some time to detach from all the things going on in your life, and you may feel your emotions stirring. All of this is okay! Just do your best to redirect your focus to the present moment when you feel your mind wandering.
- As you meditate, remind yourself that you have control over the thoughts and emotions you choose to engage with. [4] X Trustworthy Source Greater Good Magazine Journal published by UC Berkeley's Greater Good Science Center, which uses scientific research to promote happier living Go to source
- If negative thoughts or emotions come up, simply let them pass without judgment. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Direct your attention to the flow of your breath. Notice each inhalation and exhalation, focusing on breathing deeply and slowly. [6] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Feel how each breath flows in and out of your body, filling your lungs, and then releasing through your mouth. Any time you get distracted by noises, thoughts, or emotions, try to bring your attention back to your inhalations and exhalations.
- Don’t beat yourself up if your attention wanders—this will just interfere with your focus further.
- When distractions come up, simply let them pass without judgment, and repeatedly draw your attention back to your breath.
- Remember, meditation isn’t a performance, and you aren’t being graded. Just do the best you can, and with time, it will get easier! [7] X Research source
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Focus on your bodily sensations to stay in the present. While your mind might jump to the future or look back to the past, your body is always in the present. Because of this, it can be helpful to bring your attention to what you’re feeling in your body, down to the most minute sensations, if you find your mind wandering. [8] X Research source
- Scan your body, taking time to focus your attention on each individual body part and how it feels. You might start at your feet, for example, and work your way up to your head.
- Are you feeling pain anywhere? Heat or warmth? Coldness? Pay close attention to each of these details. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- This will increase your awareness of the present, which is one of the main goals of mindfulness. [10] X Trustworthy Source Greater Good Magazine Journal published by UC Berkeley's Greater Good Science Center, which uses scientific research to promote happier living Go to source
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Practice mindful meditation regularly. For the most benefit, make mindfulness a daily practice in your life. Do it every morning to set the tone for the day, or practice in the evenings to wind down before bed. [11] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
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QuestionHow do you create a mindful environment?Dr. Colleen Campbell is the Founder and CEO of The Ignite Your Potential Centers, Career and Life Coaching based in the San Francisco Bay Area and Los Angeles. Colleen received her MA and PhD in Clinical Psychology from Sofia University and has been career coaching since 2008.You can practice mindfulness no matter where you are. Mindfulness is really being in the here and now, and it can be very rejuvenating. It can be something as simple as if you're washing dishes, you focus on feeling the water and the soap. If you're walking, you could be paying attention to how your body feels—your legs, your feet, the air hitting your face, and the sounds around you.
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Tips
- Take it one step at a time, and be patient with yourself as you incorporate new mindfulness practices into your routine.Thanks
- Listen to relaxing music, nature sounds, or "white noise" to help you in your mindful meditation practice, especially when you are new to it.Thanks
- Don't worry that you're not doing it right, as there is no "wrong way" to meditate.Thanks
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References
- ↑ https://www.health.harvard.edu/staying-healthy/what-meditation-can-do-for-your-mind-mood-and-health-
- ↑ https://www.health.harvard.edu/staying-healthy/what-meditation-can-do-for-your-mind-mood-and-health-
- ↑ https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-meditate-for-beginners/
- ↑ http://greatergood.berkeley.edu/topic/mindfulness/definition
- ↑ https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
- ↑ https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
- ↑ https://www.psychologytoday.com/articles/200811/the-art-now-six-steps-living-in-the-moment
- ↑ https://www.psychologytoday.com/articles/200811/the-art-now-six-steps-living-in-the-moment
- ↑ https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
- ↑ https://greatergood.berkeley.edu/topic/mindfulness/definition#what-is-mindfulness
- ↑ https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-meditate-for-beginners/
- ↑ https://greatergood.berkeley.edu/topic/mindfulness/definition
- ↑ https://psychcentral.com/health/new-to-mindfulness-how-to-get-started#how-to-practice
- ↑ https://greatergood.berkeley.edu/topic/mindfulness/definition#why-practice-mindfulness
- ↑ https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
- ↑ https://www.hsph.harvard.edu/nutritionsource/mindful-eating/
- ↑ https://www.hsph.harvard.edu/nutritionsource/mindful-eating/
- ↑ https://www.hsph.harvard.edu/nutritionsource/mindful-eating/
- ↑ https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
- ↑ http://greatergood.berkeley.edu/topic/mindfulness/definition
- ↑ https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
- ↑ https://psychcentral.com/health/new-to-mindfulness-how-to-get-started#how-to-practice
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga
- ↑ https://greatergood.berkeley.edu/article/item/tips_for_keeping_a_gratitude_journal
- ↑ https://psychcentral.com/blog/how-gratitude-and-mindfulness-go-hand-in-hand#gratitude
- ↑ http://greatergood.berkeley.edu/topic/mindfulness/definition
- ↑ https://greatergood.berkeley.edu/topic/mindfulness/definition#how-cultivate-mindfulness
- ↑ https://greatergood.berkeley.edu/topic/mindfulness/definition#how-cultivate-mindfulness
About This Article
Article Summary
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To do mindful meditation, get comfortable in a quiet place and take a few deep breaths. Focus on each breath as you inhale and exhale, which will help you turn your attention away from your thoughts. Don't worry if you catch yourself getting lost in your thoughts. Just redirect your attention back to your body and breathing, and try not to judge the thoughts you're having. Instead, focus on the present moment as much as possible. To learn how to practice different mindfulness techniques in your day-to-day life, scroll down!
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