Mindful Meditation Guide

Choose a quiet and comfortable space where you won't be disturbed. Sit in a comfortable position, either on a chair with feet flat on the ground or on a cushion on the floor with legs crossed. Set a timer for the duration you wish to meditate, starting with 5-10 minutes for beginners.

Close your eyes and take a few deep breaths to relax your body. Begin to focus your attention on your body, starting from your toes and gradually moving upwards. Notice any sensations, tension, or relaxation without judgment.

Shift your focus to your breath. Notice the sensation of air entering and leaving your nostrils, or the rise and fall of your chest or abdomen. When your mind wanders, gently bring back your focus to your breath without self-criticism.

As thoughts arise, acknowledge them without engaging or judging. Label them simply as 'thoughts' and return your attention to your breathing. This step may be repeated many times as thoughts continue to intrude.

Gradually expand your awareness from your breath to include your body as a whole, the sounds around you, and your presence in the space. Maintain a non-judgmental attitude towards anything you observe.

As the timer sounds, slowly bring your attention back to your surroundings. Gently wiggle your fingers and toes, and when you feel ready, open your eyes. Take a moment to notice how you feel before standing up.

Maintaining a good posture during meditation is important. Keep your back straight yet relaxed, shoulders dropped, and hands resting on your lap or knees.

For the best results, practice meditation daily. Consistency is more important than duration, especially when starting out.

If you are easily distracted, it may help to use a background noise or guided meditation to keep your focus.