Find a Quiet Space: Choose a quiet and comfortable place where you won’t be disturbed. You can sit on a chair, cushion, or even lie down if that’s more comfortable for you.
Assume a Comfortable Posture: Sit or lie down in a position that’s comfortable for you. Keep your back straight, but not rigid. If sitting, you can cross your legs or keep your feet flat on the floor. Rest your hands on your lap or knees.
Set a Timer: Decide how long you want to meditate for. Beginners often start with 5-10 minutes and gradually increase the duration as they become more comfortable with the practice. You can use a timer or meditation app to keep track of time.
Close Your Eyes (Optional): Closing your eyes can help you focus inward and minimize distractions, but some people prefer to keep their eyes open with a soft gaze, especially if they find it hard to stay awake or alert with closed eyes.
Focus on Your Breath: Begin by taking a few deep breaths to relax. Then, shift your attention to your natural breath without trying to control it. Notice the sensation of your breath as it enters and leaves your nostrils or the rise and fall of your chest or abdomen. Pay attention to the entire breath cycle.
Be Present: Your mind will likely wander, and that’s okay. When you notice your thoughts drifting, gently and without judgment, bring your attention back to your breath. You can use the breath as an anchor to the present moment.
Observe Sensations: As you continue to breathe, begin to notice sensations in your body, such as tension, warmth, or tingling. Observe these sensations without trying to change them. Simply acknowledge their presence.
Accept Thoughts and Emotions: Thoughts and emotions will arise during meditation. Instead of pushing them away, acknowledge them with kindness and non-judgment. Let them come and go, returning your focus to your breath or bodily sensations.
Cultivate Non-Judgmental Awareness: Practice being an impartial observer of your thoughts and feelings. Avoid labeling them as “good” or “bad.” Simply observe and accept them as they are.
End Mindfully: When your meditation timer goes off, take a few deep breaths and gradually open your eyes if they were closed. Sit quietly for a moment, and then gently transition back into your daily activities.
Chiefly, there are different types of mindfulness meditation tools on the market. These can assist a person in acheiving a deeper and more effective meditation.
MBSR (Mindfulness-Based Stress Reduction): MBSR programs are offered by many institutions and teachers and are a structured way to learn mindfulness meditation.
Mindfulness-Based Cognitive Therapy (MBCT): MBCT is designed to prevent depression relapse and often includes mindfulness meditation practices.
Mindfulness Meditation Apps (as mentioned in the previous response):
Headspace, Calm, Insight Timer, 10% Happier, and other apps provide guided meditations, courses, and timers to support your practice.
YouTube Channels and Podcasts:
Tara Brach’s Podcast: Tara Brach offers a wealth of guided meditations and talks on mindfulness, self-compassion, and emotional healing.
The Mindful Movement YouTube Channel: This channel offers a variety of guided meditations, including those for relaxation, stress relief, and self-acceptance.
Many communities have meditation centers or yoga studios that offer mindfulness meditation classes and workshops. These can be a great way to connect with a teacher and a community of practitioners.
Headspace: Headspace offers guided meditations for various purposes, including stress reduction, sleep improvement, and personal growth. It also provides mindfulness courses and sleep stories.
Calm: Calm is known for its soothing guided meditations, relaxation music, and sleep stories. It covers a wide range of mindfulness topics and techniques.
Insight Timer: Insight Timer is a free app that offers a vast library of guided meditations, including those from experienced teachers and practitioners worldwide. It also has a timer for unguided meditation sessions.
10% Happier: Created by Dan Harris, a news anchor who turned to mindfulness after experiencing a panic attack on live TV, this app features guided meditations, courses, and interviews with meditation teachers.
Buddhify: Buddhify is designed for busy, modern lifestyles and offers mindfulness practices for various situations, such as work, travel, and sleep.
Simple Habit: Simple Habit offers short, five-minute meditations that are easy to fit into a busy schedule. It covers a range of topics and has meditations led by different teachers.
Smiling Mind: Smiling Mind is a mindfulness app designed for children, adolescents, and adults. It offers age-specific guided meditations and mindfulness programs for schools and workplaces.
YouTube: YouTube is a vast resource for free guided meditations. Many meditation teachers and mindfulness practitioners upload their sessions for you to explore. Search for specific topics or teachers you resonate with.
Tara Brach Podcast: Tara Brach, a renowned meditation teacher and psychologist, offers a podcast with a wealth of guided meditations and talks on mindfulness, self-compassion, and emotional healing.
UC San Diego Center for Mindfulness: The UC San Diego Center for Mindfulness offers free mindfulness resources, including guided meditations, handouts, and courses on their website.