Mindful meditation is not a religion or a belief system, but rather a skill that anyone can learn and benefit from. If you are new to mindful meditation, you might wonder how to get started.
Here are some simple steps that can help you begin your journey:
• Find a comfortable and quiet place where you won’t be disturbed. You can sit on a chair, a cushion, or the floor, as long as you keep your back straight and relaxed.
• Set a timer for how long you want to meditate. You can start with 5 or 10 minutes and gradually increase the duration as you get more comfortable.
• Close your eyes or lower your gaze and take a few deep breaths. Notice how your body feels and relax any tension you might have.
• Bring your attention to your breath. Observe the sensations of inhaling and exhaling, without trying to control or change them. If your mind wanders, gently bring it back to your breath.
• Be kind and patient with yourself. Don’t judge yourself for having thoughts or feelings, but simply acknowledge them and let them go. Remember that there is no right or wrong way to meditate, and that every session is different.
If you want to learn more about mindful meditation and how to practice it, there are many online resources that can help you. Here are some of them:
• Mindful.org is a website that offers articles, videos, podcasts, and courses on mindful meditation and its benefits. You can also sign up for their newsletter and get daily tips and inspiration.
• Headspace is a popular app that guides you through various types of meditation, such as stress relief, sleep, focus, and happiness. You can try it for free for 10 days and then choose a subscription plan that suits your needs.
• Insight Timer is another app that offers thousands of free guided meditations, music, and talks from teachers around the world. You can also join live events and connect with other meditators.
• YouTube is a great source of free guided meditations, tutorials, and interviews on mindful meditation. You can search for topics that interest you or follow channels like The Mindful Movement, Mindful, and Mindfulness Exercises.
