Mindfulness Meditation Guide

Explanation of mindfulness meditation as focusing on the present moment without judgment.

“Mindfulness is a type of meditation in which you focus on being intensely aware of what you're sensing and feeling in the moment without interpretation or judgment.”

Overview of the benefits of mindfulness meditation, including stress and anxiety reduction.

“Mindfulness meditation has been studied in many clinical trials the overall evidence supports the effectiveness of meditation for various conditions including stress anxiety pain depression insomnia high blood pressure hypertension”

Find a quiet space and get comfortable.

“Find a quiet space using a cushion or chair sit up straight but not stiff allow your head and shoulders to rest comfortably place your hands on the tops of your legs with upper arms at your side”

Focus on your breath.

“Close your eyes take a deep breath and relax feel the fall and rise of your chest and the expansion and contraction of your belly with each breath notice the coolness as it enters in the warmth as it exits don't control the breath but follow its natural flow”

Gently redirect your attention back to your breath when your mind wanders.

“Thoughts will try to pull your attention away from the breath notice them but don't pass judgment gently return your focus to your breath some people count their breaths as a way to stay focused”

Practice mindfulness for 10-20 minutes daily.

“A daily practice will provide the most benefits it can be 10 minutes per day however 20 minutes twice a day is often recommended for maximum benefit”