Steps to Practicing Mindfulness Meditation

1. Mindset and Intention

Mindset and Intention set the foundation for a meditation practice. The idea of mindfulness is to practice placing attention on an object of focus with a nonjudgement awareness. This allows the development of the skill of directing awareness while simultaneously developing the capacity to not attach to or judge distractions as they pass through consciousness.

Entering with a beginners mind, the idea of starting fresh without preconceived notions as what the practice will be like, is one of the best mindsets to enter meditation with. This allows for the experience to occur organically, typically leading to deeper levels of presence.

Jump in, become the moment and without expectation awareness will lead you where you need to go.

2. Positive Environment

When practicing mindfulness you will want to develop an environment that is peaceful to you. It is best to limit distractions, especially when starting out, so a quieter location, where you will not be disturbed is often better than a busy one. You will be sitting or laying for a duration of time, so having comfortable seating is important. You can make a ritual out of lighting an incense, drinking a warm beverage of your liking, amongst many other relaxing habits, yet none of these are absolutely necessary.

Ultimately it is best to set up an environment that is conducive to what helps you relax more deeply.

3. Posture

To practice meditation you can lie down on your back or sit upright. Some forms of meditation are active and include movement like walking. The common theme with posture whether you are lying flat on your back, sitting up right or are walking, is to keep the spine straight in alignment, head over heart and heart over pelvis. An upright, expansive posture, allows for the energy of the body to flow evenly through the body. One wants to be comfortable but alert when in meditation so having a good posture allows one to prepare for the following steps of the practice.

4. Settling in/Point of Awareness

After entering the experience with an open mind, setting a positive and quiet environment, and finding an aligned posture, it is time to start meditating

There is no one way to do this. Generally you want to settle in by taking some deep breaths and gently closing the eyes. Then noticing any sounds that come to you. Then physical sensations like the pressure of your body against the floor or chair. Sometimes it is helpful to scan your body from head to toe with your awareness.

Afterwards, gently move awareness to a point of focus. This point of focus is what you will return your awareness to, every time that you stray into a thought or emotion. With a non-judgmental awareness allow these thoughts and emotions to arise as they naturally do. Then bring awareness back to the point of focus. A good point of focus is the breath. Following the natural inhalation and exhalation of your breath is a great place to start.

This is the heart of mindfulness meditation. Strengthening a connection with a focused, yet relaxed, non judgmental awareness that can flow beyond thoughts and emotions.

5. Noting Distractions and Letting them go

this step is where the muscle of meditation is flexed. After settling into meditation and selecting an object of focus, the practice is to then note when the mind has become distracted and return awareness to the object of focus every time that occurs.

When a distracting thought arises you can note that it is a thought and return to focusing on your breath, for example.

When distracted by a feeling, note the feeling and return to the breath.

Don't judge the thoughts or emotions, in a neutral manner, note and return. This trains the mind to not be deterred by distractions while becoming stronger in its capacity to hold awareness on the desired object of focus.

6. Grounding Down

After spending a desired amount of time in meditation, it is then time to come back to every day awareness. At first, one can let go of their object of focus and allow the mind to wander freely for about 15 seconds.

Then bring the awareness back to the sensations of the body, like the pressure of the weight of the body against the chair or floor. Notice the sounds around you. These tactile sensory points will help the mind feel grounded as one opens their eyes to end their practice and continue their day.

7. The Expansion into Daily Life

The practice of meditation is meant to help elevate ones connection with themselves, others and the environment in daily life.

The principals of focused yet relaxed, nonjudgmental awareness can be applied to every moment of life. In so there is a greater calm, a deeper internal experience, a heathier mental space and a greater appreciation for life.

The treasure of meditation is the freedom to live fully, in the present.

Become the moment, my friend.