In a mindfulness meditation, your focus is an open awareness of your thoughts and feelings. This practice can take time to grow – our default is for our minds to wander!
How to Practice Mindfulness Meditation
Start your practice by finding
a comfortable seated position in a location where you will not be disturbed for the duration of your practice. Root through your tailbone and let your spine be long and tall. Roll your shoulder blades down and back. Soften the muscles in your face and invite your eyes to close.
Bring your awareness into the rise and fall of your breath, allowing your body to breathe as it knows how.
Notice each part of your inhale and exhale.
Invite in a full long breath letting your lungs fill and then release and empty. Repeat.
Invite your breath back to normal and shift your awareness into your mind and thoughts.
Allow your thoughts and feelings to pass by – you can imagine they’re like clouds in the sky, floating by on a river, or being written down and gently erased.
When your mind begins to follow a thought or feeling, simply notice that your mind has wandered, label it as “thought” or “feeling”, release it, and invite your awareness back to your center.
After practicing for a duration that feels right for you (start with 30 seconds and build!), allow your mind to do whatever it wants and notice the difference in this awareness.
Invite your awareness back into your breath, your body, your surroundings and gently blink your eyes open when you are ready.