Posts Tagged ‘mindfulness meditation. benefits of meditation’

Mindfulness Meditation – Get your Zen on!

Monday, November 21st, 2016

Simple mindfulness meditation: 

  • Find a comfortable, quiet place with natural light
  • Set an amount of time. most beginners start with five minutes a day and increase time with practice Use a meditation timer, your phone or kitchen timer
  • Sit on support – a park bench, a meditation cushion or mat, somewhere solid where you can be comfortable, your feet or knees touch the floor or ground.
    • Rest your hands on the top of  your legs, palms upward is most common but not necessarymindfulness-meditation-outdoors
    • Allow your spine to naturally curve,
    • Gaze gently downward or close your eyes
  • Focus on your breath
    • Breathe in with your nose or mouth and follow your breath.
    • Breathe out, releasing tension.
    • As you breathe in and out, know you are alive in the moment
    • If your mind wanders, go back to breathing in and out without judgment or expectation
  • If you need to shift position, pause, gently move and then return and follow your breath
  • When you are done, gently lift your eyes or open them
  • Pause, feel your thoughts and emotions and decide how you want to go on with your day
  • Whenever you feel stressed take a mindfulness moment, focus on your breathing and enjoy the moment as tension is released.
  • A recent JAMA study found that those who practiced mindfulness meditation had reduced chronic back pain. Others found reduced gastrointestinal issues, less anxiety, improved cholesterol levels and much more

We hope mindfulness meditation adds Zen to your life!