If you are cultivating a meditation practice, consider creating a space dedicated to meditation. You can place inspirational or calming items on a special table, such as flowers or pictures of beautiful places. Soften the light by adding candles.
Wear comfortable clothing that won’t bother you or distract you.
Try setting a timer so that you will not be tempted to check the time during your meditation. Just make sure that the “end of meditation” timer is something gentle rather than a jarring alarm or buzzer. Try to find an alarm that sounds like soothing chimes or soft piano music.
While laying down is quite comfortable, make sure you don’t fall asleep! It’s quite common to begin meditation and then float off into dreamland.
Keep in mind that it is okay if you feel a little strange about meditating. Just take a moment to identify the feelings you are having and then switch your focus to your physical position. Try to make yourself as comfortable as possible.
Observing your breath is also a mindfulness practice in itself. You can practice observing your breath for the entire length of the meditation.
This insight can be helpful in realizing that you can change negative thoughts and that you can let them go. Don’t beat yourself up when you notice your mental stream of thoughts. Practice letting go of these mental experiences without judgment.
When you focus on breathing, focus on neutrality. If thoughts come up while focusing on breathing, make sure you’re maintaining the practice of not passing judgment on your thoughts, including on how you are practicing meditating. Judging yourself will interfere in your meditation session. Understand that it’s common for people to get distracted or for thoughts to come up regarding their day. Remember that meditation is not a performance. [3] X Research source
Hold the apple and look at it, observing the form, texture, or any writing that may be on it. Feel the apple in your hands, or perhaps against your lips. Bring it closer to your face and spend a few breaths smelling it. Notice if your body responds, such as salivating or increased desire to taste it. Finally, take a bite of the apple, noticing how it tastes, what it feels like, and if it’s enjoyable to chew it.
Doing a walking meditation barefoot can heighten the experience and allow you to feel many more sensations such as the texture and the temperature of the ground.
A similar method that applies to both first two body-focused foundations is a form of body scanning; namely, scanning the body up and down to examine sensations and then letting them go to pass onto another part of the body, or watching energy flow. [7] X Trustworthy Source Greater Good Magazine Journal published by UC Berkeley’s Greater Good Science Center, which uses scientific research to promote happier living Go to source Instead of tuning out much of what surrounds you, tune in to each sense. Open your eyes and take in your surroundings, noticing any movement, colors, or objects that stand out to you. Notice any smells in the air. Notice any sounds, perhaps the hum of electricity, cars outside your window, or birds singing. [8] X Trustworthy Source Greater Good Magazine Journal published by UC Berkeley’s Greater Good Science Center, which uses scientific research to promote happier living Go to source
Whenever you do a mindfulness practice, remember the most important part is being present. Come back to your breath and observe your thoughts and feelings without following them or judging them.
