The Complete Mindfulness Toolkit

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How To Practice Mindfulness Meditation

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Mindful meditation is a helpful way to decrease stress, anxiety, increase your daily focus and improve your physical and mental wellbeing. Meditation allows you to shift your churning thoughts, fears, worries and concentrate on something else, other than negative energy.

Mindful Meditating OutsideIt also allows you to think and analyze your own experiences, be it your emotions and thoughts in the present moment. What this does to you is it will enable you to appreciate even the little achievements you have made, without concentrating on what you have not been able to achieve.

Living in the moment allows you to feel happier and more at peace since you do not spend much time thinking about future uncertainties. Mindfulness meditation involves, among many things, muscle and body relaxation, mental imagery and breathing practice. How can one put this into practice?


The form or posture is crucial when it comes to meditation. You need to ensure that you feel comfortable as you start your session. Get something to sit on. It could be a bench, chair, floor or even a meditation cushion. Ensure you choose a spot that will ensure you are stable. Do not perch or slouch.

Your head, neck and back need to be straight and not stiff if you want to benefit for the meditation fully. If you do yoga, then sit in a yoga posture, and you are good to go. Cross your legs if you choose to sit on a cushion that is on the floor. Also, let your upper arms be at your side and hands on top of your legs. Do not hunch or stiffen your body.


Breathing is fundamental when it comes to meditation. Close your eyes and be in the moment. Take a deep breath and relax. You want to have a clear mind. Avoid thinking about anything else when you are breathing. Don’t try to control your breath, but instead follow its natural flow.

While doing this, carefully feel the movement of your chest and belly. Remember the focus is on the physical sensations you get when breathing. You should feel the coolness of the air as you breathe in and warmth as it exists. This act will help you concentrate on the moment.

Manage Your Thoughts

When breathing, you may find that your mind wanders to other places, and this is normal. Gently shift your focus and concentrate on breathing. However, do not engage or ignore the thoughts and emotions that came to your mind. Just note them, remain calm and strive to maintain the breathing.

You will deal with the thoughts after the session. Do not judge yourself harshly if you find that your concentration span is too low. With practice, it will surely get better. Some people use techniques such as counting their breaths to avoid distractions.

Mindfulness meditation is therapy in itself. It keeps your brain and body healthy since you can concentrate and reduce anxiety. At first, it may seem complicated but do not give up. The more times you do it, the better you become at it.

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