Getting started with Mindfulness

What is mindfulness meditation, and why should I try it?

Life can be overwhelming, and while we can’t control what happens, we do have the potential to transform the way in which we relate to those things. Meditation is a way to train the mind to help us to stay in the present, without being overwhelmed by life, in all its richness.

The mind’s nature is to wander - we're thinking about the future, dwelling on the past, worrying, wondering. We meditate to see those thoughts more clearly, with the intention of bringing a more compassionate, calm and accepting approach to whatever happens. Meditation allows us to step out of distracted thought, and helps us arrive in the present moment in a balanced and clear way.

The goal of meditation isn’t to achieve perfect control over your mind or to stop thinking. The purpose is to observe the thoughts that come into your mind, and then let them go and return to the present.

How does mindfulness work?

Meditation is a simple practice which can reduce stress, increase calmness and promote happiness. Learning how to meditate is straightforward, and the benefits can come quickly.

Meditation isn't about length, it's about frequency - even a few minutes a day can make a difference. Begin with a short, 5-minute meditation session and increase your sessions by 10 or 15 minutes until you are comfortable meditating for 30 minutes at a time.

1. RELAX

Find a quiet and comfortable place. Sit in a chair or on the floor with your head, neck, and back straight but not stiff. Light your candle. Defocus your eyes, gazing softly into the middle distance, the flame of your candle or simply a spot on the floor in front of you.

2. BREATHE

Take five deep, audible breaths: in through the nose and out through the mouth. Focus on the sensation of your breath. Feel your chest rise and fall. On the last exhalation, focus on the flame.

Become aware of your breath.

3. LET GO

When thoughts come up in your mind, don't ignore or suppress them. Simply note them, remain calm, and use your breathing as an anchor. Let go of whatever it was you were thinking about, then gently return your awareness to the breath, being present for each inhalation and exhalation.

Mindfulness is the practice of returning to your breath and refocusing on the present.

4. AWARENESS

Prepare to finish: Become aware once more of the physical feelings: of the chair beneath you, where your feet make contact with the floor, your arms and your hands resting in your lap. Notice anything you can hear, smell, taste, or feel.

Take it with you: Before standing up, form a clear idea about what you are going to do next, whether that’s brushing your teeth, making breakfast, or getting ready for work. Try to carry this awareness with you — that’s mindfulness.

"In order to achieve inner peace, we must first master meditation."