Mindfulness Meditation: A Step-by-Step Guide
- Settle In Find a quiet space where you can sit comfortably. Allow your body to be relaxed yet upright, dignified but at ease.
- Arrive in the Present Gently close your eyes or lower your gaze. Take a few deep, intentional breaths. Sense the support of the earth beneath you.
- Anchor in the Breath Bring your attention to the natural rhythm of your breath—perhaps at the nostrils, chest, or belly. There’s nothing to force, nothing to fix. Simply notice.
- Notice with Kindness When thoughts or sensations arise, acknowledge them without judgment. In your mind, label them: “thinking, thinking.” Then, tenderly return your awareness to the breath. This is the practice.
- Widen the Field Over time, allow your awareness to expand—embracing sounds, sensations, thoughts—all passing through like clouds in a vast sky. Be the sky.
- Rest in Being If stillness opens, rest there. If activity continues, rest with that too. Let each moment be enough.
- Gently Return After your meditation, bring awareness back to your body. Wiggle fingers and toes. Open your eyes slowly. Carry this presence into your next moments.
I recommend doing about 20 minutes of meditation daily. Do less to begin with, but be careful about doing more. Aim for consistency rather than for length.