How to Start Practicing Mindfulness

Mindfulness meditation involves two components – mindfulness and meditation. The key to mindfulness is staying focused on the moment. It sounds easy, but it will take a few tries before you get good at mindfulness meditation.

Many of us find our minds dwelling on the past or worried about the future throughout the day. Once you’ve controlled your thoughts, turn your attention to your senses – what do you feel, see, smell, hear or taste? Notice the sights, sounds and smells around you, or the colors, fragrances and textures of your food at each meal.

Once you’ve mastered mindfulness, you’ll truly be living your life in the present and find meditating easier and more productive.

Beginning meditation is relatively easy. There are no real rules. It’s a matter of taking time each day to still your body and clear your thoughts. To relax your body, lay down, sit, kneel or stand and get comfortable.

Close your eyes, focus on your breathing and imagine a white light traveling from the top of your head downward, passing over every part of your body, lingering for a moment, easing stress.

Many people dedicate early mornings or late evenings to meditating.

If you’re having a tough time focusing on your breath, try this technique: not normally acknowledge as part of a busy day: your refrigerator humming in the background, a bird chirping, or a branch tapping on your window.

Breath calmly and slowly. Inhale for four seconds, hold your breath for a second, then slowly exhale for four seconds. Focus on your thoughts, letting negative thoughts flow out of your mind. Concentrate on small sensations. You may feel frustrated first, experiencing incessant chatter of your monkey mind. But stick with it -- breathing slowly and bringing your mind back to the present.

Not thrilled with sitting or lying down? Mediate on the go. You can meditate while standing in line at the grocery store or going for a walk. Just keep your mind clear and concentrate on breathing.

And for a mindfulness meditation, simply add the mindfulness component to the meditation, tuning in your five senses. Mindfulness meditation is about contemplating things you may not normally acknowledge as part of a busy day: your refrigerator humming in the background, a bird chirping, or a branch tapping on your window.

What do you smell? Perhaps it’s the freshness of the air or the fragrance of shampoo lingering on your hair. Consider how you’re feeling: Are you cold or warm? How does the texture of your clothing feel on your skin? Is the wind wafting over your face? Consider all the sensations you are feeling around you.

After practicing for a few weeks, you’ll find it easier to slip into a state of relaxation with your mind fully aware, in the moment as time seems to slow down. Besides relaxing, mindfulness meditation is known for its practitioners calmly drifting into a deep and peaceful sleep. If you struggle with insomnia, mindful meditation is worth trying.