8 Steps to Mindful Meditation

Posted on September 27, 2017


Mindful meditation is a great way to decrease stress, increase focus, and stimulate your creativity. In this mindfulness meditation, you’ll learn 8 steps to become more present in the moment.

#1 Select your location

Choose a quiet place where you will not be interrupted or have distractions, a place that feels peaceful, where you can detach from the hum of everyday life.

#2 Get comfortable

Wear comfortable clothing that won’t bother you or distract you. Have some pillows or cushions near you to make sitting more comfortable. You may want to have a blanket near you as your body temperature may drop.

#3 Relax your body

Close your eyes and slowly begin to relax. Imagine each body part releasing tension. Imagine each part of your body releasing tension. Be still, settle your mind—If your mind is dancing, let it dance as you settle in. It may take a little while to detach from all the things going on in your life. You may feel your emotions stirring. You may find yourself thinking about what happened during the day or about things that need to happen in the future. All of this is okay. Just take a moment to identify the feelings you are having and then bring your focus to your physical position. Don’t worry if you need to move a little or make some adjustments.

#4 Be still, settle your mind

If your mind is dancing, let it dance as you settle in. It may take a little while to detach from all the things going on in your life. You may feel your emotions stirring. You may find yourself thinking about what happened during the day or about things that need to happen in the future. All of this is okay. Just take a moment to identify the feelings you are having and then bring your focus to your physical position. Don’t worry if you need to move a little or make some adjustments.

#5 Take deep breaths

Bring awareness to your breathing, noticing the inhalation and exhalation of each breath. Feel how each breath flows in and out of your body, filling your lungs and then releasing through your throat and your mouth. Begin to lengthen and deepen each breath. Taking deep breaths helps settle and relax the mind and the body.

#6 Focus on the present moment

It’s easy for your mind and emotions to jump to the future or back into the past, but your body is always in the present moment. If you find your mind wandering, return your focus to your body, especially your breath. Focus only on the present moment...

#7 Start small

Consider starting with 10 minute-long sessions, then slowly increasing the time as you get more comfortable with meditating. You should do whatever feels most natural to you.

#8 There is no wrong way to meditate

Allow your experience to just be, without judgment. What matters is finding out what works for you, as you begin, grow, and explore.