But getting lost in thought, noticing it, and returning to your chosen meditation object- breath, sound, body sensation, or something else-is how it’s done. People think they’re messing up when they’re meditating because of how busy the mind is. Is there a wrong way to meditate? A right way to meditate? Notice your thoughts and emotions.ĥ Common Mindfulness Meditation Questionsġ. Take a moment and notice any sounds in the environment. When you’re ready, gently lift your gaze (if your eyes are closed, open them).Come back to your breath over and over again, without judgment or expectation. As hard as it is to maintain, that’s all there is. Instead of wrestling with your thoughts, practice observing them without reacting. Be kind about your wandering mind. You may find your mind wandering constantly -that’s normal, too.When you notice your mind wandering gently return your attention to the breath. There’s no need to block or eliminate thinking. Notice when your mind wanders from your breath. Inevitably, your attention will leave the breath and wander to other places.Feel your breath. Bring your attention to the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest.You can simply let what appears before your eyes be there without focusing on it. ![]() ![]() Soften your gaze. Drop your chin a little and let your gaze fall gently downward.Rest the palms of your hands on your legs wherever it feels most natural. Notice what your arms are doing. Situate your upper arms parallel to your upper body.Straighten your upper body-but don’t stiffen.If on a chair, rest the bottoms of your feet on the floor. Notice what your legs are doing. If on a cushion, cross your legs comfortably in front of you.Sit comfortably. Find a spot that gives you a stable, solid, comfortable seat.Even if you only come back once, that’s okay. Throughout the practice you may find yourself caught up in thoughts, emotions, sounds-wherever your mind goes, simply come back again to the next breath. ![]() This meditation focuses on the breath, not because there is anything special about it, but because the physical sensation of breathing is always there and you can use it as an anchor to the present moment. It’s often been said that it’s very simple, but it’s not necessarily easy.
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