Mindfulness Meditation to Lower Stress & Gain Clarity

The best way to learn to meditate with mindfulness is to do so in the traditional way. Once learned, you may easily meditate while doing routine tasks, including house and yard work. Here are the steps and instructions:

1. Sit upright in a chair or on the floor in a comfortable way. You may find that sitting on a cushion helps relax your back and hips when meditating on a level surface.
2. Notice how your body feels, especially where you are in contact with the chair or cushion.  Feel your feet on the floor and your hands on your lap or legs. Notice all of this as a physical sensation.
3. Keep your eyes open, as mindfulness meditation is about learning to be present in your day-to-day life. The idea is to be here now, rather than be overly-occupied with your thoughts. With open eyes, we stay in the world that we share with others, rather than occupying the world of our mind.
4. Rest your gaze 6’ - 10’ in front of you. It is easier to learn this way as you lower visual distraction. Over time, as you do more meditating, it will be easier to look where you wish without losing meditative awareness.
5. Notice your breathing, particularly the quality of your out-breath. Pay attention to the sensation of the air as it enters your lungs, expanding your abdomen and chest. Notice how your breath empties, automatically contracting your chest and abdomen. Witness how your breath gently dissolves into space. Note: Do not try to control your breathing. Instead, watch your breath as it naturally occurs.
6. Although you are endeavoring to pay attention to the sensation of your body, and your breathing, you’ll eventually notice that you have been thinking.
7. Once you notice that you have been thinking, label that process by saying the word “thinking.” You may also use a word like “detach,” and go back to noticing your breathing and how your body feels.