How to Begin a Formal Mindfulness Practice
It is one of the most powerful practices and rituals in my life, and also the most challenging. It requires dedication, consistency, patience and curiosity. It is a practice of paying attention {to breath, or a concentration point}, on purpose, in the present moment and non-judgementally. It is simple, but not easy.Here are principles of mindfulness to help guide your practice:
Find a Comfortable Seat
- Experiment with your preferred meditation position
- Use props (bolster, block, chair, blanket, wall)
- Suggested positions: Sukhasana (easy pose/sitting cross-legged), Padmasana (full or half lotus), Virasana (hero pose), Svasana (corps pose)
Sit Tall
- Posture powerfully conveys body language and intention, inwardly and outwardly
- Jon Kabat- Zinn recommends to sit in a posture that reflects & embodies dignity
- Attention to heart and shoulders, open your chest and relax your shoulders
Remain Still
- The mind seeks and overindulges in distractions, especially when you are beginning- the goal is to maintain still with minimal adjusting, fidgeting or breaking focus
- Make adjustments if necessary, but give it no more energy or momentum than needed
Start Small & The Perfect Condition
- Make small changes and build incrementally- small & sustainable changes
- Set a timer and start with 5 minutes (then progress slowly) or a guided meditation
- If you wait for the perfect time or condition, you will never start- you just need to start
- You cannot meditate ‘wrong’ – the conditions you need to be mindful and happy are not outside you, you are already equipped
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By
Kate Landreth
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Published
Dec 14, 2022
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