Here, at IgniteJoy.com, we understand that it is difficult to find time or quiet to practice long hours of mindfulness meditation with the all-consuming disruptions of day to day life. It is our attempt to simplify for you, this process and offer you simple techniques that you can easily apply and follow to build your practice of mindfulness and meditation.
Use the steps below to establish or re-establish your practice of mindfulness meditation.
Read through the steps and try and follow these. If you forget, you can always come back and revisit these steps and pick up from where you left.
Step-by-step getting started with Mindfulness Meditation
1. Set aside some time and space from your weekly routine2. Allow yourself 10-15 minutes of calm and relaxed breathing before starting your meditation3. Wear loose comfortable clothing that does not constrict your breathing in any manner4. Next, you will follow a series of instruction to set up your posture, follow each one of them slowly and carefully5. Sit comfortably - You may choose to sit cross-legged/ lotus position on the ground or on a chair or stool with your feet firmly on the ground6. Straighten up your upper body so that your spine is erect and your head is comfortably resting on your shoulders7. Place your arms on your thighs with your palms open and facing upwards8. Gently close your eyes and tilt your head slightly down9. Focus on your breathing, focus on how your breath fill you up with each breath10. If your mind fills up with thoughts, gently bring your attention back to focus on your breathing once again11. Be kind to your wandering mind - Instead of wrestling with your thoughts, practice observing them without reacting, without judgment12. Maintain this state for 5 minutes to start with (You can set a timer if you want!)13. Add 5 minutes the next time, if you feel you are comfortable with this.14. Enjoy this experience, don't stress if your mind is filled with too many thoughts. With practice, you WILL get better for sure15. Enjoy the feeling of being with yourself! :)
And that is a simple intuitive process to getting started with mindfulness meditation.
That's All Folks!