Mindfulness meditation practice could not be simpler: take a good seat, take notice of the breath, and when your attention wanders, return. By following these basic actions, you can learn more about yourself up close and individual. Find an excellent area in your house or apartment or condo, ideally where there isn't too much clutter and you can find some peaceful. Leave the lights on or being in natural light. You can even sit outside if you like, however select a location with little diversion.
At the outset, it assists to set a quantity of time you're going to "practice" for. Otherwise, you may consume about choosing when to stop. If you're simply beginning, it can assist to pick a short time, such as five or 10 minutes. Ultimately, you can build up to twice as long, then perhaps approximately 45 minutes or an hour. Utilize a kitchen timer or the timer on your phone. Many individuals do a session in the early morning and at night, or one or the other. If you feel your life is busy and you have little time, doing some is much better than doing none. When you get a little area and time, you can do a bit more.
Here's a posture practice that can be utilized as the starting stage of a period of meditation practice or merely as something to do for a minute, perhaps to support yourself and find a minute of relaxation prior to going back into the fray. If you have injuries or other physical problems, you can customize this to suit your circumstance.
1) Take your seat. Whatever you're resting on-- a chair, a meditation cushion, a park bench-- discover a spot that provides you a steady, solid seat, not setting down or hanging back.
2) Notice what your legs are doing. If on a cushion on the flooring, cross your legs easily in front of you. (If you currently do some sort of seated yoga posture, go on.) If on a chair, it's good if the bottoms of your feet are touching the floor.
3) Straighten-- however don't stiffen-- your upper body. The spine has natural curvature. Let it exist. Your head and shoulders can conveniently rest on top of your vertebrae.
4) Situate your arms parallel to your upper body. Then let your hands drop onto the tops of your legs. With your arms at your sides, your hands will land in the right area. Too far forward will make you hunch. Too far back will make you stiff. You're tuning the strings of your body-- not too tight and not too loose.
5) Drop your chin a little and let your gaze fall carefully downward. You may let your eyelids lower. If you feel the requirement, you might reduce them completely, however it's not necessary to close your eyes when practicing meditation. You can merely let what appears prior to your eyes exist without concentrating on it.
6) Be there for a couple of minutes. Relax. Bring your attention to your breath or the sensations in your body.
7) Feel your breath-- or some say "follow" it-- as it heads out and as it goes in. (Some versions of this practice put more focus on the outbreath, and for the inbreath you merely leave a spacious time out.) In either case, draw your attention to the physical feeling of breathing: the air moving through your nose or mouth, the rising and falling of your stomach, or your chest. Select your focal point, and with each breath, you can psychologically keep in mind "breathing in" and "breathing out."
8) Inevitably, your attention will leave the breath and roam to other places. Don't stress. There's no need to obstruct or eliminate thinking. When you get around to noticing your mind wandering-- in a couple of seconds, a minute, 5 minutes-- just carefully return your attention to the breath.
9) Practice stopping briefly before making any physical modifications, such as moving your bod