10 Tips to Mindfulness Meditation

How to get to know how to start your mental meditation practice? This is a great place to start the Infographic of the Garrison Institute.

When it comes to learning the practice of meditation meditation, or learning something new for this matter, it helps to bring some visual representation. Here is the latest meditation of the Garrison Institute.

Get all 10 points below, or click here for the Garrison Institute page. Also, if you want full details of each step, scroll down.

10 steps to start your mentality meditation practice

1. Make time and space. Choose a regular time every day for the exercise of brainstorming mediation, ideally a quiet place free of disturbance.
2. Set a timer. Just start with five minutes, and make your way to 15-40 minutes.
3. Find the position to sit comfortably. Sit on the floor, on the grass, or on a chair and sit on the ground flat on the ground. You can lie down, or find some more positions to adjust or adjust problems. The best mind -making meditation is the one that works for the needs of you and your body.
4. Check your currency. Sit straight in position. Keep the neck tall, bend the chin slightly down, your tongue is relaxing slowly on the roof of your mouth. Relax your shoulders. Then, close your eyes or use soft eyes 5-10 feet down in front of you.
5. Take a deep breath. In any mind -ing meditation practice, deep breathing helps to settle the body, relax the nervous system and establish its presence in space.
6. Take your attention to the breath. Pay attention to a part of the body where the breath feels prominent: nasty, behind the throat, diaphragm, chest. Keep a focus; Try not to switch.
7. Keep attention on your breath. When you breathe and breathe, pay attention to the breath. If the attention is wandering, okay. It is usual to do this in any mind -making meditation, even for those who have been doing this for decades! Just come back into the breath. When ideas come, they will think about them, they swim. Don’t be “bent” on them – just let them swim and turn your attention to your breath.
8. As long as you want to repeat the steps of 6-7. Your brain will wander. Just keep it in breathing again. Think about it like representatives in lifting weights: it’s not bad to engage, and you are not doing it wrong, and whenever you bring back your attention, you really train and strengthen your attention.
9. Be yourself king. If your focus is occasionally, or if you fall asleep, don’t worry. If it helps, you can keep your eyes open, or adjust your currency to keep you more vigilant if you need it.
10. Prepare for soft landing. When the timer is finished, open your eyes when you are ready. Recognize your practice with thanks.

Finding more ways to create your mentality meditation? See the Mindfall Starting page.