MINDFULNESS MEDITATION
NOVEMBER 2022
What is mindfulness?
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.
Mindfulness helps us put some space between ourselves
and our reactions, breaking down our conditioned
responses
Mindfulness meditation is essentially to
suspend judgment and
unleash our natural curiosity about the
workings of the mind,
approaching our experience with warmth and
kindness, to ourselves and others.
How do I practice mindfulness and meditation?
Mindfulness meditation is a mental training practice that
teaches you to slow down racing thoughts, let go of
negativity, and calm both your mind and body.
It combines meditation with the practice of mindfulness,
which can be defined as a mental state that involves being
fully focused on "the now" so you can acknowledge and
accept your thoughts, feelings, and sensations without
judgment.
How do I get started?
Get Comfortable
Find a quiet and comfortable place.
Sit in a chair or on the floor with your head, neck, and back
straight but not stiff.
It's also helpful to wear comfortable, loose clothing so you're
not distracted.
But being that this practice can be done anywhere for any
amount of time, a dress code is not required.
Consider a Timer
While it's not necessary, a timer can help you focus on
meditation and forget about time—and eliminate any excuses
you have for stopping and doing something else.
Since many people lose track of time while meditating, it can
also ensure you're not meditating for too long. Be sure to also
allow yourself time after meditation to become aware of where
you are and get up gradually.
While some people meditate for longer sessions, even a few
minutes every day can make a difference. Begin with
Focus on Breathing
Become aware of your breath, attuning to the sensation of air
moving in and out of your body as you breathe.
Feel your belly rise and fall as the air enters your nostrils and
leaves your nostrils.
Pay attention to the temperature change when the breath is
inhaled versus when it's exhaled.
Notice Your Thoughts
The goal is not to stop your thoughts but to get more
comfortable becoming the "witness" to the thoughts.
When thoughts come up in your mind, don't ignore or suppress
them. Simply note them, remain calm, and use your breathing
as an anchor. Imagine your thoughts as clouds passing by;
watch them float by as they shift and change. Repeat this as
often as you need to while you are meditating.
Give Yourself a Break
If you find yourself getting carried away in your thoughts—
whether with worry, fear, anxiety, or hope—observe where your
Give Yourself a Break
If you find yourself getting carried away in your thoughts—
whether with worry, fear, anxiety, or hope—observe where your
mind went, without judgment, and just return to your breathing.
Don't be hard on yourself if this happens; the practice of
returning to your breath and refocusing on the present is the
practice of mindfulness.
Impact of Mindfulness Meditation
Regular practice of mindfulness meditation has benefits for
your physical as well as your mental health. Some of these
include:
•Reducing stress
•Lower heart rate
•Improved immunity
•Better sleep
Tips to Practice Mindfulness in Daily Life
It helps to find ways to bring mindfulness into your everyday
life—especially on those days when life is too busy to carve out
a minute alone.
Mindfulness meditation is one technique, but everyday activities
and tasks provide plenty of opportunities for mindfulness
practice.
•Brushing your teeth
•Household chores
•Driving
•Exercising
