or Mindful meditation is all about becoming more aware of
your present thoughts and emotions and simply observe them without
trying to judge or alter them. Focus on Now. Not on the past and
not on the future but on Now, the present only.
in a comfortable posture with your back upright and straight. Take
a moment to feel comfortable. For this meditation your eyes should
be half open but they have to be relaxed. Look downwards to the floor
and your feet, but simply gaze. Do not stare or be too distracted
at what you are looking at.
paying attention to your breath. Do not change your breathing or
force yourself to take deep breaths but just observe the inhaling
and exhaling of your natural breathing. Notice how it feels. How
the air feels as it enters your nose. How your chest expands as you
inhale and how it falls down again as you exhale. Take in all the
impression but do not judge them or try to categorize them. Just
be a passive observer focusing only on the present and on every
single individual breath. How does ‘This’ breath right now
some point your mind will start to wander and thoughts will
penetrate your mind. Do not force them out of your head. Observe
them. Acknowledge that they are there. Do not focus on what they
are about but just let them go. Let them out as easily as they
entered, but with no force. return to your breathing after
acknowledging the thoughts and letting them go. Watch the breath
again as you did before.
this meditation for as long as you like. For instance 10 – 20
minutes every morning and every evening, or longer if you feel like you
have the time and the patience.