Mindfulness meditation – Basic

What is Mindfulness Meditation?
Mindfulness is a type of meditation that essentially involves focusing on your mind on the present. To be mindful is to be aware of your thoughts and actions in the present, without judging yourself. Just be an observer. Be a witness to whatever that is happening
Research suggests that mindfulness meditation may improve mood, decrease stress, and boost immune function. The effects are physiological and psychological at the same time
How to Try Mindfulness Meditation
1. Find a quiet and comfortable place. Sit in a chair or on the floor with your head, neck and back straight but not stiff.
2. Try to put aside all thoughts of the past and the future and stay in the present.
3. Become aware of your breathing, focusing on the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall, the air enter your nostrils and leaves. Pay attention to the way each breath changes and is different. Don’t try to change the rhythm or pattern of breathing. Let it be as it is.
4. Watch every thought come and go, whether it be a worry, fear, anxiety or hope. Treat them at par. When thoughts come up in your mind, don’t ignore or suppress them but simply note them, remain calm and use your breathing as an anchor. Let them come and go. Just be an observer. It will eliminate the emotion arising after the thought.
5. If you find yourself getting carried away with your thoughts, observe where your mind went off to, without judging, and simply return to your breathing. Remember not to be hard on yourself if this happens. Don’t get annoyed with yourself. Simply return to breathing.
6. As the time comes to a close, sit for a minute or two, becoming aware of where you are. Get up gradually.