Are you interested in how to start practicing your own mindfulness meditation? This infographic from Garrison Institute is a great place to get started.
Learning mindfulness meditation practices and learning new things to do so can help bring visual expression. This is Garrison Institute’s latest meditation infographic.
Get all 10 tips below or click here for the Garrison Institute page. Additionally, if you want a full explanation of each step, simply scroll down.
10 Steps to Start Your Mindfulness Meditation Practice
Create time and space. Choose a regular daily time for your mindfulness mediation practice. Ideally, it’s a quiet space that’s distracting. Sets the timer. It makes it easy to start from just 5 minutes and start from 15 to 40 minutes. Find a comfortable sitting position. Sit on the floor, on the grass, or on a chair with your feet flat on the ground. You can also lie down or find other locations to deal with mobility and pain issues. The best mindfulness meditation practice is tailored to your body’s needs. Check your posture. Sit straight and place your hands in a comfortable position. Keep your neck long, tilt your chin slightly downwards and gently rest your tongue on the roof of your mouth. Relax your shoulders. Next, close your eyes or use a soft gaze 5-10 feet below in front of you. Take a deep breath. Deep breathing in mindfulness meditation practices helps to calm the body, relax the nervous system, and establish a presence in space. Pay attention to your breath. Focus on the parts of your body where breathing is prominent: the nostrils, behind the throat, diaphragm, chest. Keep one focus. Please do not switch. Keep your attention to your breath. Breathe in and out, and concentrate on your breath. If the warning goes away, it’s fine. Even for people who have been doing it for decades, it’s normal for this to happen in mindfulness meditation practice! Simply return to breath. When thoughts come in, think of them floating like they do. I’m not “famous” about them. Float them and let them pay attention to your breath. Repeat the steps as much as you like. Your heart will wander. Keep returning to breath. Think of it like a weightlifter. Distractions aren’t bad and not wrong. Every time I undo my attention, I actually train and strengthen my focus. Be your king. Don’t be upset if the focus drifts occasionally or falls asleep. If that helps, you can leave your eyes open or adjust your posture and be more careful when necessary. Prepare for the soft landing. Once the timer is off, open your eyes when you are ready. Acknowledge your practice with gratitude.
Looking for more ways to build your own mindfulness meditation practice? Please see the Mindful Start Page.
