Learn more about health with this collection
How to focus on the present moment
How to improve relationships through mindful communication
How to reduce stress and anxiety through mindfulness
A Simple Meditation Practice
- Sit comfortably.
- Notice what your legs and arms are doing.
- Straighten your upper body—but don’t stiffen.
- Soften your gaze. Drop your chin a little and let your gaze fall gently downward. It’s not necessary to close your eyes.
- Feel your breath. Bring your attention to the physical sensation of breathing.
- Notice when your mind wanders from your breath.
- Be kind about your wandering mind. Practice observing them without reacting.
- When you’re ready, gently lift your gaze. Take a moment and notice any sounds in the environment.
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“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally. And then I sometimes add, in the service of self-understanding and wisdom.”
JON KABAT-ZINN
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Basics of Mindfulness Practice
- You don’t need special equipment, but you do need to set aside some time and space.
- Observe the present moment as it is.
- Let your judgments roll by.
- Return to observing the present moment as it is. Our minds often get carried away in tho...
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Reasons to practice mindfulness
- Understand your pain. Mindfulness can help you reshape your relationship with mental and physical pain.
- Connect better. Mindfulness helps you give your full attention to people you interact with.
- Lower stress.
- Focus your mind. Meditation hones ou...
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What mindfulness is
Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.
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What meditation is
Meditation is exploring. When we meditate we venture into the workings of our minds: sensations, emotions and thoughts.
Mindfulness meditation asks us to suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and k...
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Meditation: Early steps
A simple meditation practice should be like this:
- Sit comfortably. Your back should neither be so straight, nor it should lounge. Just get a nutral position.
- Calm down your legs first. Remove any tension within them.
- Calm down y...
Mindfulness meditation made easy!
Settle in
- Find a quiet space. Using a cushion or chair, sit up straight but not stiff; allow your head and shoulders to rest comfortably; place your hands on the tops of your legs with upper arms at your side.
Now breathe
- Close your eyes, take a deep breath, ...
Core Practice: Find Your Focus
- Get ready, sit in an upright alerted posture, shoulder back chest open and be comfortable.
- Tune in to the breath related sensation, imagine the air entering your lung as you breathe in slowly, and exit your lung as you breathe out
- Not...
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