Mindfulness also doesn’t have a universal definition, but experts generally agree that it’s about focusing on the present moment openly and nonjudgmentally. “If you check your mind at any point in the day, you will find that you are thinking about the past or the future, or are planning, obsessing, worrying, or having catastrophic thoughts. “You’ll probably notice that,” Winston says. And, “Mindfulness is becoming a practice that takes our minds out of these places and brings us back to the present moment.”
How to meditate if you are completely new to the concept of meditation
If you want to incorporate this self-care habit into your life, check out our step-by-step guide for beginners.
1. Find a comfortable spot and get into a comfortable position.
“Many people think they have to sit a certain way, like sitting cross-legged on the floor, but that’s absolutely not true,” says Winston. All that matters is being in a relatively quiet, distraction-free place where your mind and body feel safe.
“You can sit in a chair. You can sit on the couch. You can lie down,” Winston says. “Relax in a comfortable position where you won’t be disturbed.” [so that you can] Pay attention to your body. ”
2. Really focus on your breathing.
You’ve probably never given much thought to how you breathe in and out as you go about your day. But while you’re sitting in your favorite armchair, for example, or sprawled out on a yoga mat in your backyard, see if you can notice that your body is breathing. ” says Winston. You may feel your chest rise and fall or feel air moving through your nose. Next, choose a place in your environment to focus your gaze and stay there, continuing to tune into your breathing.
Try doing it for just 5 minutes a day. It may sound too simple, but Winston says this small practice may be all you need to incorporate a fulfilling meditation habit into your life.
3. Pay close attention to your thoughts.
The goal of meditation is not to completely empty your mind. “Rather than turning off your thoughts, you learn to face them with awareness and curiosity,” says Los Angeles-based certified meditation and mindfulness teacher and author of Thoughts. Laurasia Mattingly says. Meditations on Self-Love: Daily Wisdom for Healing, Acceptance, and Joy, I say to myself. But you don’t have to stay focused either. Instead, it is important to simply I’m aware.
“When your mind wanders, notice what’s going on and bring your attention back to what you’re focusing on in mindfulness meditation, like your breathing,” Winston added. In other words, if you find yourself worrying about an upcoming work presentation or how your body will look in a recent photo, simply acknowledge those thoughts and return to the task at hand. Sho.
“[Meditation] This allows us to step back and be observers,” Mattingly says. “When you awaken your curiosity, you can notice the changing nature of any emotion and realize that emotions rise and fall in everyone.” It is natural to feel uncomfortable during this process, especially at first. Eventually, she added, even the strongest emotions, such as anxiety, shame, and sadness, will become less overwhelming.
4. If you are short on time, try the STOP method.
For those days when 10 minutes is still too much, Mattingly has an on-the-go option for you. This is called “STOP meditation,” an acronym that stands for “stop what you’re doing, take a breath, observe without judgment, and move on.”
