“Walk as if you are kissing the Earth with your feet.” — Thích Nhat Hanh
I know a lot of people that want to get started with meditation or mindfulness, but don’t know how.
They wonder if they have to join a class, shave their head, or go live on top of a mountain. And they let worrying about whether they are doing it right, get in the way of getting started.
Lucky for us, in the book, Search Inside Yourself: The Unexpected Path to Achieving Success, Happiness (and World Peace), Chade-Meng Tan shares a simple way to get started with meditation with a simple Mindfulness Meditation.
Overview of Mindfulness Meditation
Mindfulness is the mind of just being. As simple as it sounds, many people struggle with actually being in the moment or being present. Their mind is distracted. Either dwelling in the past or fearing for the future compete for attention.
And they miss out on what’s right here, right now. They miss the chance to think better thoughts, enjoy the moment, or take better action. And they let their buttons get pushed by every event throughout their day.
Practice mindfulness can help you develop your Emotional Intelligence and your ability to be in the moment. You can practice mindfulness through simple meditations and mindfulness exercises.
You can start with the two-minute mindfulness exercise, to get started. From there, you can invest 10 minutes (or more, if you like), to really practice your mindfulness with a Mindfulness Meditation.
Here’s how …
1. Take Three Slow Deep Breaths
Start by getting into a comfortable position. Then take three deep breaths to center yourself and set the stage.
“Let us begin by sitting comfortably. Sit in a position that enables you to be both relaxed and alert at the same time, whatever that means to you. Or, if you prefer, you may sit like a majestic mountain, whatever that means to you.
Let us now take three slow, deep breaths to inject both energy and relaxation into our practice.”
2. Rest Your Mind on Your Breath
Focus on your breathing by becoming aware as you inhale, exhale, and the space in between.
“Now, let us breathe naturally and bring a very gentle attention to your breath. You can either bring attention to the nostrils, the abdomen, or the entire body of breath, whatever that means to you. Become aware of in breath, out breath, and space in between.
If you like, you can think of this exercise as resting the mind on the breath. You can visualize the breath to be a resting place, or a cushion, or a mattress, and let the mind rest on it, very gently. Just be.
If at any time you feel distracted by a sensation, thought, or sound, just acknowledge it, experience it, and very gently let it go. Bring your attention very gently, back to the breathing.
3. Invite Inner Peace
End your session by inviting inner-peace. After all, who doesn’t want more of that?
“If you like, let us end this meditation by inviting joyful inner peace to arise.
Breathing in, I am calm.
Breathing out, I smile.
This present moment.
Thank you for your attention.”
You can be more mindful.
Only you can exercise your ability to be more mindful, so put your mind where what matters is.