How to Practice Mindfulness Meditation

This article is written by Woody Schuldt, LMHC. Link to the original article can be found here.

Planning

For the best results meditation should be a daily exercise. Meditating for 30 minutes a day might be a great goal, but it might not be realistic for your life. If 30 minutes doesn't seem doable, try to start with 10 to 15 minutes a day. Create a schedule that you can stick to, rather than one that you will give up on in a week.

Posture

How you sit isn't too important--just make sure you are comfortable, but not so relaxed that you will doze off. It will be OK to sit on the floor, in a chair, and with your legs either crossed or straight. Keep your spine upright and find a pose that you can maintain without too much discomfort.

Thoughts

Allow your thoughts to come and go. The more you try to control them, the more invasive they will become. Like our senses, thoughts are a normal part of our existence. Acknowledge your thoughts and let them pass naturally.

Breathing

Focus on your breathing. Take full but gentle breaths through your nose and notice the rising and the falling of your belly. Notice how your body changes as air enters and then leaves your lungs. This is the key to mindfulness meditation. Focusing on the sensation of your breathing will quickly bring you into the present and connect your mind with your body.

Summary

Plan to devote 10 to 15 minutes to meditation each day, and more if you think you can. Find a relaxing posture and begin to focus on your breathing. Pay attention to each breath and the sensations in your body. Allow thoughts to enter your mind and then fade away without judgement or resistance. After they have passed return your focus to breathing. Continue this process for the duration of meditation.