Mindfulness is for everyone. When we are mindful, we show up for our lives. We don’t miss out while we’re waiting for things to be better.
Mindfulness means paying attention to the present moment, with purpose and without judgment. It involves focusing your mind on your thoughts, emotions and sensations as you are experiencing them, in the now.
By turning your attention away from the outside noise and focusing on your body, you give your mind enough time to quiet down.
It’s simpler than most people think. Just go for it by following these simple steps.
Make sure you have at least 10 minutes that you can spend uninterrupted and alone.
Choose a place without any distractions and noises. If you are worried about how much time you have, set a timer.
You can sit in a chair with your legs straight, or on a cushion on the floor with your legs crossed. It really doesn’t matter, as long as your spine is straight and you are comfortable in a position you can hold for the duration. You can close your eyes or keep your gaze fixed on an object.
Let go of thoughts of the past and the future. Just focus on the present moment.
Feel the sensation of the air moving in and out. Feel your stomach rise and fall. Feel the air leave and enter your nose and mouth.
Whether they are positive or negative, don’t ignore them or try to suppress them. Simply note them and watch them come and go.
If you get carried away in your thoughts, just notice where you lost it. Be kind to yourself. Don’t judge or obsess, just go back to focusing on your breathing. This may happen many times, but don’t worry. This is part of the practice.
As your time comes to an end, sit for a few moments and become aware of your surroundings. Notice how your body feels. Notice your thoughts and emotions. And that’s all there is to it.
Mindfulness is not about stopping your thoughts. Becoming blank is not the goal. It’s all about awareness. It really is that simple. It’s easy and it’s yours. Try it.