Beginner's Guide To Mindfulness

Get Rid Of Judgment

Whether it is deciding between two choices or even simply classifying a thought or feeling, many individuals believe one is the 'right' choice or thought to have, and the other is 'wrong.' Mindfulness takes the position there is no 'right' or 'wrong' thought, choice, and similar. Instead, particularly concerning treating depression and anxiety, mindfulness wants individuals to recognize their thoughts as thoughts without passing any judgment on the contents of the thought. The judgment is often what brings on feelings of anxiety or depression, as well as pressure.

How To Meditate

Meditation is a key component of mindfulness, particularly formal meditation for someone new to the idea. Start by sitting cross-legged on a cushion on the floor or a chair, both with a straight back. Many find it helpful to take a deep breath and close their eyes as they begin. From there, simply breathe in and out slowly, keeping your attention completely on your breath. Notice how the air fills your lungs and exits the lungs. When distractions or distracting thoughts come, and they will, briefly acknowledge the thought and then turn your attention back to your breath. Most individuals find silently counting while they breathe quite helpful for maintaining their focus. In any case, do not feel guilty or like you have failed if you become distracted. It happens to everyone, and the point of mindfulness meditation is to acknowledge the distraction rather than ignore it and to refocus back on your breathing.

Mindfulness meditation becomes easier the more often you practice it. Beginners should try meditating for ten minutes a day for two weeks and observe from there what works for them, even if it is to merely continue practicing ten minutes a day. Also consider meditating at the same time each day, such as before bed, to maximize the beneficial effects of the practice.