How to practice mindfulness or meditation ?

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Time and space:

Choose a regular time slot when you can meditate on a daily basis. Plan this according to your routine and select a space of your choice where you can have the least distractions and noise. It will help you to get into the mood too. Loose clothing is ideal when you are meditating.

Set a timer:

According to your schedule, you can decide how long you can spend meditating. Set an alarm or set a timer when you are starting. This way you won’t disturb your work schedule

Sit in your comfortable position:

You can sit in your own way. It doesn’t matter if you are sitting with a cross-legged position or the Burmese position. You can sit on the floor. On grass or even on a mat. It is alright even to use a chair. But your back should not touch the chair and your feet should be flat on the ground.

Your posture matters:  

whatever the way, you need to sit up straight. You can keep your hands in a comfortable way. But make sure your chin is tilted slightly downward with relaxed shoulders. Keep your eyes closed.

Start! Take a deep breath:  

Breathing will settle your body to the mood and it will keep you in the present moment. Keep going with your breath.

Focus on breathing:

Feel your breath. Concentrate on how the fresh air comes into your body and how it goes away through your nostrils. Try to keep your focus only on your breaths all the time.


Give your attention as you inhale and exhale. Do not let any other feeling distract you. If you find your mind somewhere else, bring it back to your breath and start focusing on your breathing. Do not pay any attention to your surroundings.


Keep focusing on your breath until your preselected time is up. You will experience your mind wandering at first. But later on, with the practice, you will be able to concentrate only on your breathing.

Forgive yourself:

You have just started this meditation. This is new to you. You are starting to practice. So don’t feel bad if you find your mind wandering here and there. Forgive yourself and be kind to you. You must be tired after a long day. Return your mind to breathing and let go all the negative feelings of the day and relieve your tiredness.

Happy ending:   

Your timer goes off! Now you are at the end of your meditation session. You need to end this softly and gently. Do not open your eyes at once. Be thankful for everything in your life. Feel the lightness. Then softly open your eyes little by little.

Keep practicing this meditation and bring color to your life. Magical results are no far away. Stay happy and stress-free. Appreciate what you are and say no to all your worries. Enjoy life!



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