<ol><li>Sit on a straight-backed chair or cross-legged on the floor.</li><li>Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth</li><li>Once you've narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and ideas.</li><li>Embrace and consider each thought or sensation without judging it good or bad. If your mind starts to race, re-turn your focus to your breathing. Then expand your awareness again.</li></ol>The benefits of mindfulness meditation tend to be related to the duration and frequency of your practice.

Mindfulness meditation.

A less formal approach to mindfulness can also help you to stay in the present and fully participate in your life. You can choose any task or moment to practice informal mindfulness, whether you are eating, showering, walking, touching a partner, or playing with a child or grandchild. Attending to these points will help:

Practicing awareness in daily life

<ol><li>Start by bringing your attention to the sensations in your body.</li><li>Breathe in through your nose, allowing the air to fill your lungs. Let your abdomen expand fully. Then breathe out slowly through your mouth. This pattern may slow down your heart rate and lower your blood pressure, helping you relax. </li><li>Proceed with the task at hand slowly and with full deliberation.</li><li>Engage your senses fully. Notice each sight, touch, and sound so that you savor every sensation.</li><li>When you notice that your mind has wandered from the task at hand, gently bring your attention back to the sensations of the moment.</li></ol>

If mindfulness meditation appeals to you, here are two mindfulness exercises you can try on your own.

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Two mindfulness meditation exercises to try - Harvard Health

The greatest obstacle to experiencing the reality of your connectedness is identification with your mind, which causes thought to become compulsive. Not to be able to stop thinking is a dreadful affliction, but we don't realize this because almost everybody Is suffering from it, so it's considered normal.

BEING AND ENLIGHTENMENT

The mind is a superb instrument if used rightly. Used wrongly, however, it becomes very destructive. To put it more accurately, it is not so much that you use your mind wrongly - you usually don't use it at all. It uses you. Thiw is the disease. You believe that you are your mind. This is the delusion. The instrument hqw taken you over.

The Mind

The moment you start watching the thinker, a higher level of consciousness becomes activated

You can also create a gap in the mind stream simply by directing the focus of your attention into the Now. Just become intensely conscious of the present moment.

Watching The Thinker

BREAK THE OLD PATTERN Of present - moment denial and present - moment resistance. Make it your practice to withdraw attention from the past and future whenever they are not needed. Step out of the time dimension as much as possible in everday life.

ENTERING THE NOW

Through sef - observation, more presence comes into your life automatically. The moment you realize you are not present, you are present.

To make the journey into the Now we will need to leave our analytical mind and its false created self, the ego, behind. From the very first page of Eckhart Tolle's extraordinary book, we move rapidly into a significantly higher altitude where we breathe a lighter air. We become connected to the indestructible essence of our Being, “The eternal, ever present One Life beyond the myriad forms of life that are subject to birth and death.” Although the journey is challenging, Eckhart Tolle uses simple language and an easy question and answer format to guide us. A word of mouth phenomenon since its first publication, The Power of Now is one of those rare books with the power to create an experience in readers, one that can radically change their lives for the better.

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The Power of Now

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<ul><li>The Muladhara, or root chakra, represents our foundation.</li><li> On the human body, it sits at the base of the spine and gives us the feeling of being grounded.</li><li> When the root chakra is open, we feel confident in our ability to withstand challenges and stand on our own two feet. </li><li> Location: Base of spine, in tailbone area</li><li> What it controls: Survival issues such as financial independence, money, and food</li><li> Mantra: "I can't grow from an unsteady foundation."</li><li> Color: Red</li><li> Element: Earth</li><li> Stone: Hematite</li><li> Yoga pose: Warrior I</li><li>Solar Plexus Chakra When it develops: 1-7 years old. </li></ul>

Root Chakra. 

<ul><li>The Swadhisthana, or sacral chakra, helps inform how we relate to our emotions and the emotions of others.</li><li> It also governs creativity and sexual energy. Those with a blocked sacral chakra could feel a lack of control in their lives.</li><li> Location: Lower abdomen, about 2 inches below the navel</li><li> What it controls: Your sense of abundance, well-being, pleasure, and sexuality</li><li> Mantra: "I always honor others but not before myself."</li><li> Color: Orange</li><li> Element: Water</li><li> Stone: Tiger's Eye</li><li> Yoga pose: Bound Angle Pose</li><li> When it develops: 8-14 years old</li></ul>

Sacral Chakra

<ul><li>The third chakra, the solar plexus chakra, speaks to your ability to be confident and in control of your life.</li><li> Think back to the last time you had butterflies or felt a pit in the stomach: That's the Manipura chakra at work. </li><li> Location: Upper abdomen in the stomach area</li><li> What it controls: Self-worth, self-confidence, and self-esteem</li><li> Mantra: "Self-love starts when I accept all parts of myself."</li><li> Color: Yellow</li><li> Element: Fire</li><li> Stone: Amber</li><li> Yoga pose: Boat Pose</li><li> When it develops: 15-21 years old</li></ul>

Solar Plexus Chakra

<ul><li>The Anahata, or heart chakra, is the bridge between the lower chakras (associated with materiality) and the upper chakras (associated with spirituality). </li><li>As the name suggests, this chakra can influence our ability to give and receive love—from others and ourselves. </li><li> Location: Center of chest, just above the heart</li><li> What it controls: Love, joy, and inner peace</li><li> Mantra: "When I love myself, loving others comes easily."</li><li> Color: Green</li><li> Element: Air</li><li> Stone: Rose Quartz</li><li> Yoga pose: Camel Pose</li><li> When it develops: 21-28 years old</li></ul>

Heart Chakra

<ul><li>The Vishuddha, or throat chakra, gives voice to the heart chakra and controls our ability to communicate our personal power.</li><li> When it's functioning at full capacity, it allows us to express ourselves truly and clearly. </li><li> Location: Throat</li><li> What it controls: Communication, self-expression, and truth</li><li> Mantra: "I speak my truth, always."</li><li> Color: Light Blue/Turquoise</li><li> Element: Sound/Music</li><li> Stone: Aquamarine</li><li> Yoga pose: Fish Pose</li><li> When it develops: 29-35 years old</li></ul>

Throat Chakra 

<ul><li>As we move up the body, we're getting closer to communion with the divine. The Anja, or third-eye chakra, controls our ability to see the big picture and connect to intuition.</li><li> Think of it as the eye of the soul: It registers information beyond the surface level. </li><li> Location: Forehead between the eyes (also called the Brow Chakra)</li><li> What it controls: Intuition, imagination, and wisdom</li><li> Mantra: "I am open to exploring what cannot be seen."</li><li> Color: Dark Blue/Purple</li><li> Element: Light</li><li> Stone: Amethyst</li><li> Yoga pose: Child's Pose</li><li> When it develops: 36-42 years old</li></ul>

Third-Eye Chakra

<ul><li>The Sahasrara, or crown chakra, the highest chakra, sits at the crown of the head and represents our ability to be fully connected spiritually.</li><li> When you fully open your crown chakra—something very few people ever do!—you're able to access a higher consciousness.</li><li> Location: The very top of the head</li><li> What it controls: Inner and outer beauty, spiritual connection</li><li> Lesson: "I am a vessel for love and light."</li><li> Color: Violet/White</li><li> Element: Divine Consciousness</li><li> Stone: Clear quartz</li><li> Yoga pose: Headstand</li><li> When it develops: 43-49 years old</li></ul>

Crown Chakra

The 7 chakras are the energy centers of the body. Here, we introduce each one—where it is on the body, what it stands for, and what it means to open it.

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A Beginner's Guide To The 7 Chakras

It is sometimes difficult to find some time to relax in our busy lives. However, it is important to set aside some quiet and uninterrupted time to be able to meditate, relax, and breathe.
<ul>
<li>Find a time where you can have some peace and quiet where you won&#39;t be interrupted;</li>
<li>Set your intentions to be held in a positive light. What do you want to happen during this time? How long will you be spending here? What are you trying to free yourself from?</li>
</ul>

Create The Time To Relax

<ul>
<li>A calming environment is conducive to meditation so that you can engage all of your five senses - sight, smell, sound, taste, and touch.</li>
<li>Remove any clutter that might distract you;</li>
<li>If you choose to light a candle, be sure to have it away from any items that are hazardous to fire;</li>
<li>You can also prepare a drink to sip during your bath, just make sure that it is in a non-breakable cup and it has a stable surface to rest on. It can be a glass of wine, a cup of tea, or even iced coffee.</li>
</ul>

Prepare The Environment

<ul><li>This is dependent on your preferences. You can have a milk bath, salt bath, or a bath without any additives.</li><li>You can have a deeper bath experience by adding fresh rose petals or citrus rinds for texture.&nbsp;</li><li>Bath salts, bubbles, and essential oils can also be added to your bath.</li></ul>

Prepare The Bath

Now that you've prepared everything for the bath it's time to climb into the bath, close your eyes, relax your body and breathe. Here are things you should do while in the bath:<ul><li>Practice the 4-7-8 breathe work.&nbsp;</li><li>Pay attention to the sensations that you are feeling at the moment, from your body - warmth, freshness, serenity - to your environment - fragrant and relaxing.</li><li>This is also when you can address your anxieties, focus on the feeling, and then let them go.</li></ul>

Get in The Bath and Relax

As the bath comes to an end, your skin is soft, you feel light and unburdened, don't quickly get out of the bath, instead, take it slow, carefully get up and do your usual routine after a soothing bath.&nbsp;While doing so, keep in mind to still notice what you are thinking and feeling - physically and emotionally - let yourself fully experience the moment until the moment you put your clothes on.

Easing Back Into Life

Taking a meditative, mindful bath sounds like a straightforward exercise, but it can feel stressful to beginners. Here's a guide on how to get started.

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Mindfulness meditation.

Two mindfulness meditation exercises to try - Harvard Health

BEING AND ENLIGHTENMENT

The Power of Now