Mindfulness Meditation

How to get started

Want to try a new coping skill?  Try practicing mindfulness meditation. It’s a simple technique that involves focusing on your breath and being present in the moment. This can help reduce stress, increase self-awareness, and improve emotional regulation. You can start with just a few minutes a day and gradually increase the duration as you become more comfortable with the practice.

Step-by-Step Guide to Mindfulness Meditation

1. Find a Quiet and Comfortable Space

Choose a place where you won’t be disturbed. It could be a corner of a room, a park, or even a quiet office.

2. Settle into a Comfortable Position

You can sit on a chair with your feet flat on the floor, or on the ground with your legs crossed. You can also lie down if that’s more comfortable for you. Keep your back straight but not stiff.

3. Set a Timer

Start with just 5 minutes. You can gradually increase the time as you become more accustomed to the practice. Use a gentle alarm sound, so it doesn’t startle you when the time is up.

4. Close Your Eyes and Take a Few Deep Breaths

Close your eyes gently and take a few deep breaths in through your nose and out through your mouth. This helps signal to your body that it’s time to relax.

5. Focus on Your Breath

Bring your attention to your breath. Notice how it feels as the air enters your nose, travels down to your lungs, and then is exhaled. Don’t try to change your breathing; just observe it.

6. Notice Your Thoughts

As you focus on your breath, you’ll inevitably start to notice thoughts popping up. This is normal. When a thought arises, acknowledge it without judgment and gently bring your focus back to your breath.

7. Use Simple Phrases

If your mind is particularly busy, you can use simple phrases to help maintain focus. On each inhale, think “inhale” and on each exhale, think “exhale.”

8. Be Kind to Yourself

It’s common for beginners to feel frustrated when their mind wanders. Instead of getting annoyed, be kind to yourself. Acknowledge the wandering thought and bring your focus back to your breath.

9. End Your Session Gently

When the timer goes off, don’t rush to open your eyes or get up. Take a few moments to notice how you feel. Gently open your eyes and take a few deep breaths before moving on with your day.

10. Practice Regularly

Try to make this a daily practice, even if it’s just for a few minutes. Consistency is key in reaping the benefits of mindfulness meditation.

Tips for Success

• Start Small: Begin with just a few minutes each day and gradually increase the duration as you get more comfortable.
• Be Consistent: Try to meditate at the same time each day to build a habit.
• Stay Patient: It’s normal for your mind to wander. With practice, you’ll find it easier to maintain focus.

Resources

• Apps: Consider using mindfulness apps like Headspace, Calm, or Insight Timer. These can provide guided meditations and tips for beginners.
• Books: “The Miracle of Mindfulness” by Thich Nhat Hanh and “Wherever You Go, There You Are” by Jon Kabat-Zinn are great reads for those new to mindfulness.
• Online Courses: There are many free guided meditation videos on YouTube that can help you get started.  I like this FREE online course: Palouse Meditation

By incorporating mindfulness meditation into your daily routine, you can develop a valuable tool for managing stress, improving focus, and enhancing your overall well-being.

Life can be complicated, messy, and rarely progresses in a straight line.  PeoplePsych is a Chicago-based psychotherapy group that treats adults seeking profound change in their lives.  We provide services that affirm the dignity, worth, and value of all individuals. We strive to create a safe non-judgemental space for clients to explore the issues that bring them. To connect with one of our therapists, please contact our Clinical Coordinator at (312) 252-5252 or intake@peoplepsych.com.