You may be interested in mindfulness because you want better focus, less anxiety, or maybe you’d like to figure out healthier coping mechanisms.
In the beginning, it often feels like you’re getting nowhere and you can’t focus on your mediation or sit still long enough to get anything out of it. However, it’s called “practice” because you have to learn it and do it often enough so your brain will cooperate.
Today, we’re going to take a look at techniques that teach beginners how to practice mindfulness. Keep reading for more information!
Table of Contents
Learning to Breathe
Breathing is something that comes naturally to everyone, but when you’re learning mindfulness, it is important to pay attention to your breathing patterns.
The physical part of your breathing can keep you psychologically present. Focusing on breathing in through your nose and out through your mouth with slow, controlled breaths will help keep your mind focused on the now.
When inhaling, pay attention to the cool air through your nostrils and when you exhale, feel the warmth on your lips. The feeling of the rise and fall of your chest should capture your attention, too.
Our Brains Are Wired to Think
This means that in the beginning, your brain will wander. Thoughts of the past may drift in, or worries about the future. This is okay, but just realize that you’re not in the present and come back
If you have a hard time doing this, take notice of the backs of your legs in the chair or if there is a stray hair tickling your cheek. Focusing on these small details can help bring your thoughts back to your breathing.
Space and Time to Practice
Ideally, when learning how to practice mindfulness, you will choose a quiet space without daily distractions. It may be your backyard or patio, your den, or even your vehicle.
As long as you can relax and won’t have people interrupting, phones ringing, or other worries, it will work.
You may be wondering how long to meditate for and if you can feel results after a short period of time. Well, you don’t need to try for an hour on Day One. You can see benefits after just a couple days of 10-15 minute long mindful meditations.
How to Practice Mindfulness Daily
If you still feel like you’re overwhelmed in day-to-day life, even with meditation, you should try to incorporate it into parts of your day. This can be as simple as noticing the dew on the flowers as you leave for work.
When you’re learning how to practice mindfulness, it can also be applied to your food–noticing how things smell, their taste, texture, temperature and how they look will all slow your meal down. This will, in turn, help you eat less and enjoy it more.
Once you’ve gotten better at practicing mindfulness, you will be able to do so in any situation. It will help you pause before you respond in anger or quiet anxious feelings.
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