There are different ways to cultivate mindfulness, and one of the best ways is through meditation.
A basic method of meditation is to focus your attention on your breathing. Practising this technique will help you better at focusing your attention on your breath in daily life – which is an important skill in helping deal with stress, anxiety and negative emotions.
Not to mention that meditation has also been shown to improve concentration, memory and health.
15 minutes daily for at least a week.
How to do it.
It really is just focusing on your breath, as you inhale and exhale. You can do it while you’re standing, but ideally you will be sitting or lying down comfortably. Your eyes can be open or closed, but most people find it easier to concentrate when they’re closed.
It can help to organize a regular routine for your mindfulness practice, and to also to do it when you feel stressed or anxious. Experts say that if you become good at it when you’re calm, it will help you even more when you’re stressed.
Sometimes, particularly when you’re anxious or stressed, it may help to start by taking in a long breath: a deep inhale through nostrils (3 seconds), hold your breath (2 seconds, and a long exhale through your mouth (4 seconds). Otherwise, you can simply observe your breath without trying to adjust it.
To help, you can focus on the rise and fall of your chest or the sensation through your nostrils. It’s important to realize that your mind probably will wander, but don’t worry, simply acknowledge that thought is there and continue focusing on your breath.
Here are 6 steps to help you practice:
1. Find a comfortable position.
This could be on a chair, cushion or lying down.
2. Notice and relax your body.
Try to feel your body, and let any bodily tension let go and relax. Just breathe.
3. Tune into your breath.
Feel the natural flow of breath—in, out. You don’t need to do anything to your breath. Not long, not short, just natural. Notice where you feel your breath in your body.
4. Be kind to your mind.
Yes you will have thoughts and your mind might wander. This is natural and happens to everyone. Just accept the thought is there and bring your attention back to your breath.
5. Stay for five to seven minutes.
That’s all you need to do. Just try your best to focus on your breath.
6. Check in before check out.
After a few minutes, check your bodily sensations again and relax any tension as you breath out.