Mindfulness is not just a practice – it’s a way of life.
In this beginners guide, we invite you to learn essential techniques and tips for getting started, and discover the profound benefits of mindfulness meditation in your daily life.
Posture
Sit cross-legged on a cushion or upright in a chair with your feet flat on the floor. Let your back be straight, but not rigid.
Rest your hands gently in your lap or on your knees. Your palms can be facing upward or downward, whichever feels more natural (no need for fancy hand gestures like in the image!).
Relax your shoulders and neck, allowing any tension to melt away.
Keep your gaze soft and slightly downward, or close your eyes gently.
The Breath
Begin by bringing your awareness to your breath.
Notice the sensation of the breath as it enters and leaves your body. Follow the natural rhythm of your breath, without trying to control it. Let it flow in and out effortlessly.
If your mind starts to wander, gently bring your attention back to your breath.
You can use the sensation of the breath at the nostrils, the rise and fall of your abdomen, or the feeling of the breath filling your lungs as your anchor.
An Attitude of Mindfulness
Notice any thoughts, emotions, or physical sensations that arise during meditation, without getting caught up in them or trying to push them away.
Practice acceptance and compassion towards yourself and others. Be gentle, patient and non-judgmental in your observations.
Remember that meditation is about practice, not perfection. It’s okay to have good days and bad days. What matters is your commitment to showing up and being present.
Time and Space
Consistency is key to establishing a regular meditation habit.
Find a quiet and comfortable space where you won’t be disturbed, and make it your sanctuary. Every time you sit for meditation, this will be your sacred space.
Set aside a specific time each day for meditation if you can. Any time will do. Experiment with different times of day to find what works best for you, then stick with it.
You might want to start with short meditation sessions of maybe 10 minutes, then as you become more comfortable with the practice, increase to 20 to 30 minutes.
Remember that meditation is a personal journey, and there’s no right or wrong way to do it.
Trust your own experience and intuition, and be open to exploring different techniques and approaches.
Click here for more tips on how to create a home meditation space.