Getting the hang of the basics
The best way to start the process of learning how to practise mindfulness is to undertake a sitting meditation every day for approximately 30 minutes. Or maybe 2 sessions of 15 minutes.
Sit in silence and somewhere where you won't be interrupted. Turn your mobile phone off.
# Just sit comfortably in an upright position take several slow deep breaths and focus on your breathing in and your breathing out.
# Then just pay attention to your thoughts. Don't engage with them. Don't analyse them. Just observe them.
# If you feel yourself getting drawn into your thoughts, gently bring your attention back to your breath and focus on your in breath and your out breath for a few breaths and return to just watching your thoughts.
# Watching your thoughts is like watching clouds pass across the sky. They come into your line of vision, drift across the sky and fade away.
# Do this everyday for 3 weeks.
# Notice and observe your reactions as you prepare to do your daily sitting meditation. Don't analyse this, just be aware of your reactions.
# Observe your reactions after you have finished your meditation, and again don't analyse of think about it - simply observe or witness it.
# After a few sessions of sitting meditation, take it a one small step further and just watch your thoughts during the day.
# Make it a habit to observe your reactions, your thought patterns, your recurring thoughts and differing emotional states at different times throughout the day.
# When you feel yourself getting sucked into to a pattern of thoughts or emotional responses, bring your attention to your breathing and just focus on your in breath and your out breath for several breaths.
# Keep watching and observing.
# Be aware of your thoughts and feelings.