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This Is How You Start Mindful Meditation

By June 29, 2018 August 25th, 2019 No Comments

This post may contain affiliate links. Please read my disclaimer for more info.

Last updated on August 25th, 2019 at 08:42 pm

mindful mediation

You have the ability to create your own mindset.🧠

Whether your attitude is positive👍🏾 or negative,👎🏾 is up to you.🤷🏾‍♀️

The ability to change your environment, circle of friends, and attitude, is within your control.


Just like a computer💻 absorbs raw data, so does your mind.

Within your mind, a culture within itself has grown.🌱

Many people feel like they have no control of their own mind because this culture has become negative.👎🏾

The negativity is a result of past experiences, being in a negative environment, or being under the influence of unconstructive ideas.🙅🏾💡

Similar to a computer virus,💻🦠  you have to identify it quickly, to avoid letting it spread within your mind.🧠

You can also pass this virus of negative thinking🦠👎🏾🧠 to other people around you.

As a result, you are spreading negative energy 👎🏾⚡️around, like a weed in a field.😓🌾

Much like a farmer,👩🏾‍🌾 you cultivate too.🌽 🥕🍎 🍐

The energy in your mind is the crop and it is up to you, whether it is weeds or wheat.🌾

If you have a farm🐄🐓 and let a field take care of itself…you will be lucky to have any crops at all!

This is the same with the energy ⚡️within your mind.

Because of this, there are a few ways to take care of your field aka your mind.🧠

It is through planting high-quality seeds into it. 🌱

This can be through books, eBooks, DVDs, CDs, lectures, courses, workshops, seminars, and YouTube videos. 

This is learning for the sake of self-improvement and it results in a positive mindset.👍🏾🧠

However, your work is not finished, because you must still reinforce the lessons you learn.

This might be compared to fertilizing, watering, 💦and weeding the mind.🌾🧠

You have to work at it constantly or the weeds will grow back.🌾😩

The best way to do this is through meditation.

This is one of the many reasons why many people meditate🧘🏾‍♀️  in the first place!

Meditation is controlled focus on an object, thought, 💭or task without judgment.

Without judgment is a key point you should remember!

Meditation is used to remove the negative energy 👎🏾⚡️from your life and by judging your negative thoughts👎🏾💭or feelings can cause that negativity to grow.

Instead, you just observe them.👀

I will explain more about this later on in this post.

Meditation helps you to look at all situations objectively.👀

You can find solutions, turn negative situations into positive learning experiences, and create your own positive mindset.👍🏾🧠

As a result, you will be spreading your positive energy👍🏾 ⚡️and vibes to new people who truly need positivity in their life!

It can also help you to reach new goals, 🥅 handle problems easier, go after and achieve your dreams, and develop an indomitable spirit.😆

Remember the last time you accomplished something you set your heart❤️ and mind🧠 towards?

Hold on to that feeling and use that as your drive to accomplish even more!

This includes being a master over your negative thoughts instead of them being a master of you!

It is like Proverbs 23:7 (NKJV) states,

“For as he thinks in his heart, so is he…”

Because of this, we must take every thought captive 💭(2 Corinthians 10:5) before it enters our hearts❤️ and becomes apart of us! 

The cool thing is…we have this power, we just need to know how to use it properly.

It is time🕰 to TAKE ACTION through mindful meditation!

What Is Mindfulness Meditation?🧘🏾‍♀️

mindful meditation

Mindfulness meditation by definition is…

Used to describe an individual’s state of intense attention on an object of awareness or thought.💭

Many people want to practice meditation so that they can focus their mind on God for their personal development, to attain peace of mind, 🧠and to be healthier.

This is a great tool that has a ton of benefits associated with it.

For starters, it helps you to have better control over what goes on in your head.🧠

It helps you to clear out the clutter and the noise and be able to focus on what’s important.

The best part about meditating is the fact that you can do it anywhere and at any time.🕰

Literally bringing a little bit of peace and serenity with you everywhere you go.

The art of meditating🧘🏾‍♀️ is just that…an art.🎨

It cannot be mastered.

So everyone’s experience and progress will be different.

You will always be learning and growing.🌱

Because of this, try not to have any expectations when you first start out.

It takes time to see results and trying to rush it will only bring you more frustration and stress.

Those are the main things we are trying to get rid of.

Learning how meditation works and how you can use it, is key to having a more peaceful life.

Benefits of Mindfulness Meditation🧘🏾‍♀️

mindful meditation

Here are some of the many benefits mindfulness can bring.

  • Gives you a break from all the chatter and noise🔊  in your daily life.
  • You become more in-tune with your own thoughts 💭and feelings.
  • Addresses flaws in your thinking and corrects them with techniques such as CBT (Cognitive Behavioral Therapy).
  • And so much more!

So now that you have a general idea of the benefits of meditating…🧘🏾‍♀️

Let’s start your first mindfulness meditation session now!

Step 1. Find A Quiet Location (If Possible)🏞

If you are in a noisy location, it may be hard to block out the noise and focus.

I definitely cannot focus when there is music🎶blasting or a ton of people talking.

Try to find a quiet place at all cost so you can get the most out of your meditation session.

You can even go for a quick walk🚶🏾‍♀️ and find a quiet place.

If all else fails you can even go to your car🚙 and sit there.

Once you find a quiet location, move on to step 2.

Step 2. Get Into A Comfortable Position🧘🏾‍♀️

Now that you found your quiet place, getting into a comfortable position will be a little bit easier.

I usually lie on my bed or sit upright on a meditation cushion legs crossed.

It is important to find a comfortable position so you are not focusing on how uncomfortable you are.

Once you find your comfortable position, move on to step 3.

Step 3. Focus On Your Breathing🌬

Now that you are in your comfortable position, take a moment and pay close attention to your breathing.

Are you taking deep long breaths in or short quick ones?

Is your stomach fully expanding in and out?

Is your breath rich and juicy to where your full lung capacity is being used or is your breath shallow?

It is good to be aware of how you are breathing.🌬

When you are busy throughout the day, paying attention to your breathing is the last thing on your mind, but when you inhale and exhale deeply, it helps to reduce your stress levels significantly.

Breathing this way, allows you to circulate oxygen throughout the body getting to your vital organs and filling up your lunges to its full capacity.

Also, breathing deeply sends signals to your brain that you are in the ‘rest and digest state’. 

By just focusing on your breath, cortisol levels decrease and brain🧠 activity slows down.

Now that your breathing is under control, it is time for step 4.

Step 4. Use Body Scan Meditation👂🏾 👃🏾👣 👀

Breathing deeply?


Now it is time to bring your attention inward.

Turn your awareness in even more and use something called ‘body scan’ meditation.🧘🏾‍♀️

This means that you are now…

Concentrating on how your body feels.

Start from your head and face and notice the muscles that are contracted.

Are the muscles in your face tight?

Are you clenching your teeth?😬

Move down through your neck, shoulders, arms and all the way to your toes.

What muscles are tight here?

Are your toes flexed out or clenched in together.

Take about 3-5 deep inhales and exhales.🌬

As you do this, begin to release those tight and clenched muscles one at a time.

Finally, return your attention to your chest and how it rises and falls as you breathe.

Are you continuing your deep inhales and deep exhales or did you go back to your normal way of breathing?🌬

Once you finish scanning your body and making sure every muscle is relaxed as best you can move on to step 5.

Step 5. Concentrate On Your Senses👂🏾👃🏾

Your body is now fully relaxed, let’s move your attention to your senses.

Listen for any sounds that you normally miss.

Notice what temperature your body is and think about the smells you can detect.

Try not to ‘look’ for sounds, just let them come to you.

You’ll likely find there is much more in your soundscape than you initially realized.

Once you take note of the different sounds around you, move on to the final step.

Step 6. Detach From Your Thoughts 💭

In one of my recent posts, I talked about how you are NOT your thoughts.

I am going to touch upon this topic again.

When you are meditating, your mind is going to be flooded with thoughts.🌊💭

This happens to me all the time especially when I am sitting still not doing anything.

I feel like it is an open invitation for negative thoughts to come.

My mind goes into a frenzy.😫

I will think about things that happened to me a long time ago.

These things would be super random too like when I scared my co-worker at work or when I slipped in the library in high school.

I would be reminded of the embarrassment it brought me and then those feelings would try to make an appearance.

What mediation teaches you is to…

Allow those thoughts and feelings to come.

When they come, simply ignore them. 

Try not to give them any energy.⚡️

Use Your Imagination

mindful meditation

What I do to not give my thoughts any energy is by imagining boats🛳 passing by a harbor.

These boats do not dock at the harbor, but they just pass by.

Some may toot their horns and others don’t.

These boats🛥 represent my thoughts/memories of things that happened in the past that I may still be holding on to.

Some thoughts or memories are bigger/have more weight behind them than others.

Those are represented by the horn🎺 sound.

As I meditate, I imagine me in a pretty cute yellow or teal dress, 👗 at the edge of a wooden harbor with my feet dangling as I watch these boats⛴ pass by.

By the way, these boats🚤 come in all different colors and sizes.

They are not the same.

Anyways, as I sit there watching these boats pass by, I do not wave at them or make any movements.

I just observe them as they pass by.

Try imagining your thoughts in the same way.

You could also think of your thoughts as leaves🍂🍃 blowing in the wind.

The main goal here is to observe your thoughts and try not to give them any energy.

When you do this, you are proving to yourself that these negative thoughts are not important.

You are literally telling your mind to let them go.

Well Done! 🎉🎊

You just completed your first mindfulness meditation session.

Try to go through this process for at least 10 minutes a day and see how much calmer and clearer your mind becomes!

Here is a quick video I did that talks about this kind of meditating along with how to overcome fear below!👇🏾

Remember, meditating is a practice.

It cannot be mastered, but it can be improved upon.

Again, try not to expect immediate results.

It takes time.🕰️

The more you try to push for results, the less likely they are to come.

To Wrap This Up…

Remember, meditating is a practice.

It cannot be mastered, but it can be improved upon.

Again, try not to expect immediate results.

It takes time.🕰️

The more you try to push for results, the less likely they are to come.

Also, while you are meditating, if you notice your mind wandering off, that’s okay.

Try not to apply any pressure on yourself during this process

Just gently bring yourself back to center by focusing on your breath.

If you need to stop to scratch an itch, no worries.

The whole point of mindful meditation is to allow yourself to have a gentle break from life.

As you continue to meditate regularly, you will notice a huge change in your mindset.

This is how you can clear your mind and focus on what’s important.

To your first meditation session,

my zen place

Morgan Green

P.S. – If you enjoyed this post on This Is How You Start Mindful Meditation, remember to like, share, and comment below.

P.S.S.-For more ways to get into the meditation zone, check out this app called ‘Headspace’.

P.S.S.S.-If you are looking to find more relaxation, check out my “6 Best Relaxation Products To Relieve Stress Quickly” blog post HERE! 

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This post may contain affiliate links. Please read my disclaimer for more info.

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