Daily Mindfulness Meditation for Wellbeing

Find a quiet and comfortable space where you won’t be disturbed. Clear away distractions and create a calming atmosphere. This pre-meditation ritual serves as a cue to signal your mind and body that it's time to meditate.

“Find a quiet space where you’ll be undisturbed.”

Sit comfortably, either cross-legged on a cushion or in a chair with your feet flat on the floor. Maintain a straight but relaxed back. This posture is conducive to both alertness and relaxation.

“Sit cross legged on a cushion or in a chair with your feet flat on the floor”

Gently close your eyes (or lower your gaze). Breathe slowly and deeply, paying attention to the sensation of the breath entering and leaving your body. Use your breath as an anchor to the present moment. Recommended meditation time: 20 minutes. Consistency is key. Try a streak challenge to build consistency!

“Softly close your eyes”

As thoughts arise, acknowledge them without getting carried away. Gently redirect your attention back to your breath. Remember, the goal is not to eliminate thoughts, but to observe them with a detached, non-judgmental awareness.

“If you notice yourself drifting off into your thoughts, simply bring your focus back to your breath”

Enhance your meditation by incorporating different mudras (hand poses). Palms up to receive, Palms down for grounding (Cosmic Mudra / Dhyana Mudra), Gyan Mudra, Shuni Mudra, Surya Ravi Mudra, Buddhi Mudra. Mudras act as physical anchors to support specific mental and emotional states.

“If you want to get more advanced, you can incorporate a mudra or hand pose for your meditation.”

Cultivate patience and self-compassion throughout your meditation practice. Be kind to yourself when your mind wanders. Remember that meditation is a practice, not a performance.

“Patience, perseverance, & nonjudgment”

Connect with other program participants in our forum to share your experiences, challenges, and insights. Peer support can enhance motivation and adherence. Social Cognitive Theory suggests we learn through observing and interacting with others.

A short quiz on core mindfulness concepts. Active recall helps solidify learning. Note: This program aims to support overall wellbeing and should not replace professional mental health care.