1. Adjust your position so that it is symmetrical, upright and open
2. Close your eyes and gently focus your attention on the space in front of them, between your eyebrows.
3. Concentrate on your breathing. Notice the rise and fall of the abdomen on each inhalation and exhalation.
4. Open your awareness to include the sounds around you – outside and inside the room.
5. You’ll find your mind will tend to wander. That’s OK. When it does, just bring your attention back to your breath.
6. Try to sit and keep your mind calm for as long as you can. Start with 20 minutes a day and work yourself up. The more you practice, the longer you will be able to hold this mental focus.
Mindfulness meditation involves focus the ability to be comfortable and content with your own presence.
It’s not goal orientated, there are no distractions, nothing to keep your mind busy and nothing to keep your thoughts from wandering over to dinnertime.
Difficulty aside, mindfulness meditation will bring about wonderful results. Plus, the more you practice, the easier it gets.