Mindfulness Meditation
Our life is made up of present moments. That’s all we ever have. This moment, here and now. In its beauty, its fragility, its simplicity. But life is long and complex, and we easily get lost. We ruminate about the past, we worry about the future. We spend our days lost in the busy haze of what needs to be done next. We lose connection with ourselves. We lose connection with life. Mindfulness can help us find a way back to the present.
Meditation is a powerful tool for cultivating mindfulness. It teaches us to pay attention to what it feels like to be alive here and now. To ground ourselves again and again into our bodies, into the present moment. We lose touch with ourselves but then we keep coming back. This is how mindfulness is cultivated. This post will outline a simple mindfulness meditation practice that can be done in any time frame, in formal practice or informally throughout the day.
Step one: Become aware of your surroundings
Sit in a comfortable space. You can sit cross legged on the floor or a pillow. Or, you can sit in a chair with your feet planted on the floor. You can even practice this meditation while walking. Ground yourself into the space around you. Notice what you see, hear, feel, smell, and taste. Feel your body in this space. Then close your eyes.
Step two: Become aware of your body
Bring your attention to your breath. This will be your anchor throughout the practice. Without trying to change anything, notice how your breath rises and falls: in your belly, in your chest, and through your nose. Now notice any sensations in your body. Does anything feel tight, do you have pain anywhere? Do any parts of your body feel open or full of energy? Mentally scan your body from your toes to the top of your head. Breathe into any spaces of tension or discomfort.
Step three: Become aware of your thoughts
Bring your attention to your thoughts. Notice them as passing sensations, like clouds floating in a blue sky. Try not to follow them, just acknowledge what thoughts are present. This will give you a little space from your thinking mind and help you not identify with it as much. Don’t judge or try to change your thoughts; they are simply one part of the present moment. If you do get lost in thinking, just acknowledge it and come back to your breath.
Step four: Become aware of your emotions
Notice any emotions that are present in your body. There may be a bubble of anxiety in your stomach. You may feel the heaviness of grief or the energy of joy. Whatever is present, allow yourself to feel it. Try not to attach to the mental story around the emotions. Bring your attention back to the physical sensations and your breath. Let your emotions move through you without trying to control or change them. Let whatever is present simply be.
Step five: Become aware of your center
Underneath all the physical sensations, mental chatter, and emotional experiences is your center. Your heart, your intuition. A space of peace and knowing deep within you. Put your hands on your heart and allow yourself to find stillness. Slow down your breathing and let go. Feel your body relax. Let your physical sensations, thoughts and emotions swirl around you. Let the energy come and go. Ground yourself into your center, into peace.
All of these pieces are part of our present moment experience. Mindfulness is not about only feeling peace. It is about letting ourselves feel everything so that we can be fully here. Each moment is a mix of light and shadow. We can’t get to a space of connection without going through anything that may be getting in the way. When we avoid negative thoughts or sensations, we end up avoiding the present moment all together. It is only when we allow ourselves to be open to our full experience that we are able to arrive at a space of peace.
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