Loading...

How to Practice Mindfulness

Step by step
How to Practice Mindfulness

Mindfulness is all about being in the present moment and learning to be mindful of every sound, smell and feeling that is with you at a point in time. Mindfulness is also about giving your thoughts room to wander, but bringing them back consciously again to the present moment. That's essentially what it is. Here are two techniques on how to practice mindfulness.

Basic Practice: Get Rid of Any Distractions

girl with cellphone

First, you'll want to get rid of any distractions. If your mind is worried about something, you won't be able to relax and come to the moment. So, if you have anything that has to be done, get it done now before you start your practice. You want to be able to focus on the present, and try not to think about problems and worries.

Find a Comfortable Spot

yoga mat

For the first couple of times, you'll want to make sure you find a spot and position you're comfortable in. If you sit in a chair that hurts you back or that you can't balance on, you won't be able to let your mind wander. After a few practices, it won't really matter anymore, because your mind will be more familiar with the routine and you can sink into relaxation a lot faster.

Wander

happy girl sitting

Now that you are fully relaxed, your mind will start to wander. Let your thoughts flow naturally; don't try to grab or hold onto a thought tightly. You aren't trying to find and fix any problems right now. Don't cling to judgments and emotions. Once your mind starts to wander, you can start the process of making your mind come back to the present. This is almost like an exercise for your brain. You don't want to focus so much on the past or the future. When your mind starts to wander, try to center it by feeling every breath you're taking while you're breathing. This practice only takes 5 – 10 minutes at first. 

Present

people thinking with their eyes close

Being present is the key to mindfulness. Mindfulness is being completely absorbed and centered in the present moment. Focus on all the things around you to take yourself out of your brain and your thoughts. Focus on your breathing, the smells around you, the sights before you, and the sounds around. The more you let yourself sit in the present moment, the easier it will be in the future. 

Meditation: Find a Comfortable Place to Meditate

girl meditating in the park

Once you get used to meditating, you will be sitting in the same position for around half an hour, and no noise or action will be able to distract you. For the first couple of times, you'll want to find a comfortable area and place to sit at. This will help you relax your body and mind. You can do this sitting on the floor, or on a chair.

Body Posture

lady meditating on pillows happily

Your spine has a natural curve to it, so try to relax your back, but don't slouch, your back needs to be straight. Find a comfortable position for your arms and hands. If you like to place them on your knees, then go ahead put them there. If you like them by your side, then do it. It's all about comfort. Once you've gotten use to meditation, being uncomfortable won't even bother you anymore, your body will rest in the position that it finds most comfortable.

Breathing and Wandering

girl meditating at a lake

The key to meditating is to feel your breathing and letting your mind take a stroll. Listening to your breathing can help you relax and loosen up your body and mind. Once your body is relaxed, your mind will start to wander. Try to direct you wandering towards happy and peaceful thoughts, not worries and problems. Don't go thinking about the past or future, stay in the now. Again, practice feeling all the senses of your body and all the sensations that are within your body. 

Meditating and Basic Practice are different, yet similar at the same time. The point is to help you reduce stress and control your emotions. It can take some time until your mind and body becomes use to these routines, but they can really help in life, so try it out!

Related articles