Introduction to Mindfulness Meditation
The aim of mindfulness meditation is simple: it is to pay attention to the present moment, without judgement.
It’s easier said than done – the hardest thing about mindfulness is remembering to do it.
During mindfulness meditation you may choose to focus on your breath as a tool to ground yourself in the present moment or even a part of the body, such as the soles of the feet or the movement of the belly.
It is normal that your mind will wander. Your only role every time your mind wanders is to bring it back to your chosen point of focus (breath, feet, etc).
Below are instructions on how to begin practicing mindfulness meditation.
Find a time and space where you are unlikely to be interrupted. Silence your phone, tv etc. It may help to set a timer for your desired practice length.
Sit on a chair with legs uncrossed and feet flat on the floor (Or sit on a cushion on the floor with legs crossed)
Sit up straight and comfortably, but not stiffened, with your hands resting on your lap.
If your pose becomes uncomfortable, feel free to take a break or adjust noticing how you move.
Bring awareness to Breathing.
Notice the sensation of air as it passes through your nose or mouth.
Notice the rise and fall of your belly and/or chest.
Notice the sounds of breathing - the inhalation and exhalation.
Your mind will wander – that’s what humans do. Try not to judge yourself or criticise yourself, just notice it, acknowledge it and when you are ready return awareness to your breath (every time your mind wanders repeat this step)
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