Introduction to Mindfulness Meditations
Mindfulness meditation is an ancient technique to help an individual be more aware of self and the surroundings. Mind will undoubtedly wander but through constant awareness of breath mind will start to calm down. The idea is not to get engaged with the thoughts but just be an observer to those thoughts. With time the mind will start settling and body will feel more relaxed.
As we go on this journey of observing our mind – we will learn how to be non-judgmental and be in the moment with awareness of each activity. This will help engage more with our senses and an inner balance will develop.
This practice can be done any time during the day however listening to basic guided meditations can also be helpful, especially when getting started.
Steps for Starting a Meditation Practice
- Before Meditation:
- Time: Choose a time of the day when you would like to meditate. Try and meditate at the same time every day.
- Place: Choose a place where you would like to meditate. Make sure the area around your mediation place is clean and tidy. Try and mediate at the same place every day.
- Posture: Close your eyes, sit with a straight back, relaxed body
- During meditation:
- Focus: Either focus on your breath – slow inhales or exhales (maybe inhale for a count of 2 and exhale for a count of 4)
- Thoughts: Observe your thoughts, let the thoughts come and go just focus on your breathing
- Duration: Use the 5-minute audio that I have sent to meditate
- After Meditation:
- Try and notice any difference in your mind, body or senses after your meditation
- Frequency: Atleast once a day
Mindfulness Meditation Practice by Nitesh Batra
Body Sensation Meditation by Swati Desai, Phd