Become "present"

Become totally aware of your current surroundings. What do you hear? How does it feel to sit? Do you feel tension? Where are your thoughts?

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Meditation Techniques for Beginners: 5 Easy Tips

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Be comfortable in a quiet place

To get started, it doesn't matter whether you sit or lay down as long as you are comfortable. 

You can sit cross-legged, on the floor, or on a chair. Then have the palms of your hands face the sky.

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As you take long and deep breaths, feel your breath move from your lungs and out through your nostrils or your throat. 

Try your best to be as focused as possible.

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...include stress reduction, sharpened concentration, and improved circulation to start.

Once you begin to practice, you'll soon experience a quieter mind, a more open heart, and a sense of inner freedom.

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Once you're focused, take notice of your body and how each body part feels. Start with the toes and work your way up to your head. If your mind continues to wonder then bring your thoughts back to your breath. 

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Mindfulness Meditation

It combines concentration with awareness.

  • Pay attention to your thoughts as they pass through your mind.
  • Don’t judge the thoughts or become involved with them.
  • Simply observe and take note of any patterns.
  • Focus on an object (or your breath) while you observe any sensations, thoughts, or feelings.

This type of meditation can be easily practiced alone.

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Which Type of Meditation Is Right for You?

healthline.com

Mindfulness in major religions

Instructions for mindfulness meditations have been found in ancient texts of nearly every major religion, but it's Buddhism that exemplifies best mindfulness meditation: it cultivates non-judgemental awareness of yourself, your feelings, your mind and your surroundings 

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Everything You Want To Know About Mindfulness Meditation - Mindvalley Blog

blog.mindvalley.com

Meditation
Meditation is an approach to training the mind, similar to the way that fitness is an approach to training the body.

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Meditation 101: Techniques, Benefits, and a Beginner's How-to

gaiam.com