How To Start Mindful Meditation

How To Start Mindful Meditation

Life is hectic!

You are going from here to there and everywhere in between.

Sometimes you just need to be able to bring a little bit of peace with you everywhere you go.

The best way to do this is through the power of mindfulness.

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

mindfulness 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?

Good!

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 your 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 your continuing your deep inhale and deep exhale 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

mindfulness 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!

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,

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Morgan Green

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

P.S.S- Want more ways to quiet your mind? Check out my Meditation Mastery Series.

P.S.S.S.-Maybe you want to try some guided meditations?

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