Mindfulness meditation Part II

 How to mindfully meditate

In our previous blog, we looked at mindfulness meditation and the incredible effect it has on your brain. In today's blog, we are keeping it short and simple and are going to focus on how to mindfully meditate. 

Keep in mind that mindfulness meditation involves being present in the moment and not dwelling on the past or future. Mindfulness meditation usually involves being aware of your emotions, thoughts and body. So let's look at the steps you can take to get started on your mindfulness meditation journey.

• Firstly, sit in a comfortable position. Preferably upright, with your feet planted on the ground and your shoulders relaxed. 

• Next, practice taking slow deep breaths. Focus on your breathing. While you inhale feel the air entering your nose and filling your lungs. When you exhale feel the air escaping your lungs and flowing out through your mouth. 

• The next step is to be mindful of your body. How is your body positioned? Can you feel a gentle breeze on your face? Perhaps, you can feel the warmth of the sun? How firmly are your feet on the ground? If you're sitting outside barefoot, how does the texture of the grass feel? For this step in mindfulness meditation be present and aware of the sensations you feel throughout your body.

• The third step is to be present in your mind. What thoughts are running through your head? Why have you been dwelling on certain thoughts? What emotions do you feel now? Gently navigate through your emotions and thoughts, and understand why you are experiencing these feelings and thoughts. Try to use this moment to let go of unwanted feelings, emotions or thoughts that you dwell on. 

While being mindful of your body, emotions and thoughts, keep taking slow, deep breaths. You don't need to do all the steps in one session since it takes practice to get the hang of mindfulness. However, eventually, you should be able to become more mindful of your mind, body and thoughts.

While some dispute the amount of time that one should engage in mindfulness meditation, generally, 5-40 minutes a day is recommended. Although it will be more sustainable to develop a mindfulness meditation routine that works for you and fits into your daily schedule😉