3 Steps to Mindful Meditation

Many Masters and great teachers often compare meditation to cleaning a dusty mirror. Rather than looking into one that has a distorted reflection, it allows one to see their own clearly. Recent studies show meditation improves the quality of our awareness and state of wellbeing.

Modern science supports the strength of meditation and the powerful link between the mind-body connection. In ancient science such as Ayurveda it has been evident for thousands of years that the state of our mental health is directly connected to the state of our body's overall wellbeing. 

Most people have this idea that in order to meditate, you have be seated in lotus for long periods of time. While this can be true with the result of practice over many years, it’s not required to reap the benefits of a mindful meditation practice. There are many various forms of meditation including but not limited to walking, seated, breathing, and mindful movement like Yoga and Thai Chi. The idea is to be bring consciousness into the body, all you need is your awareness.

Here are some simple steps to beginning your meditation journey:

1. Be comfortable. Find a seat in a calm, comfortable setting, keeping your spine long and straight. Be in a position that feels best for you, whether it’s sitting cross-legged, in a chair, or lying on your back. Placing pillows and blankets beneath the hips, knees, or back help soften the body and ease you into a more relaxed state.

2. Close your eyes and tune into your breath. Soften your eyes, relax your face, and bring your focus inwards. Notice how it feels to breathe and watch the breath as it moves through each space of your body. There are two sides to the breath, be observant of slow, steady, inhalations and exhalations. It’s helpful to imagine the breath like water, every inhalation is like a wave of serenity and calm, while each exhalation washes away what no longer serves you. Do not force the breath; allow it to be at a natural steady pace, following its path inwards.
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3. Be aware of the life within Thread awareness into each breath, and notice your senses, such as smell, taste, sound, sight, and touch. Listen to the noises of your surroundings, and feel everything, especially your own presence. Whatever thoughts enter the mind, try not to push them away, but to observe them with non-judgement. Allowing each thought to flow through the mind like a wave and pass through naturally. Bring awareness into the whole entire body, from the feet, belly, chest, fingers, and face. Remain in this state for as long as you would like, and when you return to waking consciousness, take notice of how you feel and any changes that may have taken place. Meditation can be practiced daily, beginning with 3-5 minutes, when that becomes comfortable try adding a minute each week. Remember these simple steps and bring them into your daily life.