Mindfulness is the act of observing the present moment. We are often trapped in a constant stream of thoughts that either keep us feeling the guilt or regret of the past, or the anxiety of what will happen in the future. Regular mindfulness meditation will help you feel calmer and improve your concentration, and I promise you will only bring positive effects. But it’s not easily at the beginning and we have to start somewhere, so here we go.
Before I start, I want to say your mind will wonder. It’s no big deal, happens to all of us. It can be frustrating but every time you realise you’re thinking about your shopping list, just gently bring your focus back to your breath. Don’t feel irritated or annoyed with yourself, expect it to happen. Just bring your focus back when you can.
- Find a comfortable seat, close your eyes and take 5 full deep breaths. Connect and pay attention to them
- Return your breath to normal and listen for sounds outside of the room your in. Listen to the traffic, birds, TV, people talking, or anything else you may here
- Bring your attention into the room, listen to the sounds. This may only be your breathing if you’re lucky enough to find a quiet place
- Put your hands on your stomach. Feel your stomach expand as you inhale, and contract as you exhale. Count 1 as you breathe in, 2 as you breathe out. Do this to a count of 10
- Count your breath to 10, 3 more times
- Bring your attention back into the room, listen to the sounds
- Listen to the sounds outside of the room
- Open your eyes slowly and say ‘I am grateful for this calm’
That’s it! Now since I can’t give you timescales or cues for when to move on to the next step through writing, it’s up to you to take the reins. You can make this meditation as short or as long as you want, play around with it and if you feel like it’s time to move on to the next step, go ahead. Adapt it to whatever works.
Thank you for reading,