Mindfulness meditation: how to do it in 5 easy steps
1. Create your meditation space.
This should be a private spot free from external disturbances. You should feel safe, at peace and comfortable in it. After you pick the space, remove any pieces of clutter lying around and keep it clear.
2. Sit in a comfortable position.
There are different recommendations on sitting positions, like the lotus position, sitting on a cushion, and so on .While there are probably good intentions behind each recommendation, mostly I found they just made the process more complicated. Just meditate in a cross-legged position on a cushion or sit on a chair. In fact, it’s a good option if you often experience numbness in their feet from sitting cross-legged Make it comfortable and easy. You don’t have to sit in a special way to meditate. Find a position that’s most comfortable for you. Whatever posture you choose, sit upright to facilitate the flow of energy.
Take a few deep, slow breaths. Ground yourself in your body; really feel what your body is feeling and experiencing right now.
4. Simply sit and observe
Then, just sit back and observe the inner dialogue playing in your mind. Let them float by. What are you thinking? What are you feeling? Just observe; don’t engage.
Let your mind continue to think. Take the role of a passive observer and watch thoughts as they come and go. When you get involved in thoughts, become aware of this and return to the breath. Again and again. This is normal.
Allow your mind to be as it is; if its unsettled let it be unsettled, if it is upset, let it be upset. Imagine your mind is like a glass of muddy water. Let it settle if it settles.
Thoughts have always been present in your mind; you are just not aware since there are so many thoughts screaming for attention inside your head! And now through meditation, they are clearing out, one by one.
Meditate for as long as you want, I recommend 15 minutes to start off. If you want to meditate longer, that’s even better. Build gently.
5. Ending Your Meditation
When you are done with your meditation, slowly ease into the physical state. Start off by being present of the physical reality around you. Next, be aware of your physical body. This can take 15-30 seconds, or however long you need to do this step. Then, very slowly, open your eyes. Get attuned to your surroundings. If you open your eyes immediately and try to resume your physical activities, it might be disjointing and jarring.
Instead of resuming your physical activities immediately, you might want to continue sitting in the meditative spot and reflect upon some of the thoughts, feelings or imagery that arose during your meditation. You may also want to just spend a few minutes expressing gratitude toward the things you enjoy in your life.