Mindfulness Meditation: Achieving Inner Peace

Mindfulness meditation is a mental training practice that teaches you to slow down racing thoughts, let go of negativity, and calm your mind and body. It involves focusing on the present moment and observing your thoughts and emotions without judgment.

To practice mindfulness meditation, find a quiet, comfortable place to sit. You can sit on a chair, on the floor, or on a meditation cushion. Set a timer for 5–20 minutes and close your eyes. Focus on your breath, noticing the sensation of air moving in and out of your body as you breathe. When thoughts arise, observe them without judgment and gently bring your attention back to your breath.

It's normal for your mind to wander during meditation. Simply notice where your mind went and return your focus to the present moment. Be kind to yourself and remember that meditation is a practice, so it's okay if it doesn't feel perfect. The key is to commit to a regular practice, even if it's just for a few minutes each day.

Find a quiet, comfortable spot

Finding a quiet, comfortable spot is an important step in mindfulness meditation. This can be anywhere, from a quiet room in your home to a serene spot outside. The key is to find somewhere you won't be interrupted and that feels relaxing and calm, allowing you to detach from the noise of everyday life.

If you're planning to make meditation a regular part of your routine, you might want to create a designated meditation space. You can do this by setting up meditation cushions, candles, healing crystals, flowers, or pictures of beautiful places.

When you're choosing a spot, it's also important to consider your comfort. Make sure you're wearing comfortable clothing and that the temperature of the room is pleasant. You should also choose a position that feels natural to you. You can stand, sit on the floor or on a chair, or even lie down. If you're lying down, just be careful not to fall asleep!

Once you've found your quiet, comfortable spot, you're ready to begin your mindfulness meditation practice.

Focus on the present

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. It is about paying attention to the present moment, without judgement.

Tips for Focusing on the Present

• Set aside time for mindfulness daily. Choose a regular time each day for mindfulness. This could be during a walk, while washing dishes, or during your commute. Use this time to focus solely on the activity you're doing, observing everything about it.
• Focus on your breath when needed. Whenever you find your mind wandering, bring your attention back to your breath. Take a few deep breaths, feeling each inhalation and exhalation. This simple act can anchor you back to the present.
• Pay attention to your senses. Engage your senses to ground yourself in the now. Notice the sights, sounds, smells, or textures around you. For example, when you're outside, observe the colours of the trees, the sound of the birds, or the feel of the breeze.
• Minimise distractions. Reduce distractions that pull you away from the present moment. This might mean turning off notifications on your phone or choosing specific times to check emails.
• Listen actively in conversations. When talking to others, focus entirely on the conversation. Listen to what the other person is saying, observe their expressions, and respond thoughtfully. This active listening enhances your relationships and keeps you anchored in the now.
• Practise time awareness. Time awareness involves understanding and recognising the passage of time and its impact on your life. It can encourage a focus on the present because it reminds you that each second is unique, so you can make the most out of every moment.

How to Practise Mindfulness

• Set aside some time. You don’t need any special equipment to access your mindfulness skills, but you do need to set aside some time and space.
• Observe the present moment as it is. The aim of mindfulness is not to quiet the mind or achieve a state of eternal calm. The goal is to pay attention to the present moment, without judgement.
• Let your judgements roll by. When you notice judgements arise during your practice, make a mental note of them, and let them pass.
• Return to observing the present moment. Our minds often get carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the present moment.
• Be kind to your wandering mind. Don’t judge yourself for whatever thoughts crop up, just practice recognising when your mind has wandered off, and gently bring it back.

Observe your breath

Observing your breath is a powerful mindfulness meditation practice. It is a simple yet effective way to anchor yourself in the present moment and cultivate inner calm.

To begin, find a quiet and comfortable place to sit. You can sit on a chair or on the floor, ensuring your head, neck, and back are straight but not stiff. Wear comfortable, loose clothing to avoid distractions. You can close your eyes or soften your gaze by dropping your chin slightly and letting your eyes rest gently downward.

Next, bring your attention to your breath. Feel the air moving in and out of your nose or mouth, and notice the rising and falling of your belly or chest. You can place your hands on your legs or wherever feels most comfortable, and rest your tongue on the roof of your mouth or wherever it is comfortable.

As you breathe, observe the natural rhythm and flow of your breath. You don't need to adjust it or control it; simply let it be natural. Notice the sensations of each inhale and exhale, and where you feel your breath in your body. It might be in your abdomen, chest, throat, or nostrils.

Your mind may wander, and that's okay. Thoughts and sensations may arise, but gently bring your attention back to your breath. Be kind to your wandering mind. You can softly say "thinking" or "wandering" in your head to acknowledge that your mind has wandered, and then redirect your focus back to your breathing.

Stay with this practice for a few minutes. Notice your breath in silence, and gently return to it whenever you get lost in thought. When you're ready, gently open your eyes (if they were closed) and take a moment to notice your body, your surroundings, and any sounds or sensations.

Observing your breath is a simple yet powerful way to cultivate mindfulness. It helps you anchor yourself in the present moment, reduce stress, and improve your overall well-being.

Let thoughts pass without judgement

Letting thoughts pass without judgement is a central tenet of mindfulness meditation.

The aim of mindfulness is to pay attention to the present moment, without judgement. This means observing your thoughts and feelings as they are, without getting caught up in them or trying to change them.

When you notice judgements arise during your practice, make a mental note of them and then let them pass. You can imagine your thoughts as clouds passing by, or like writing on water. Just observe them without reacting and gently bring your attention back to your breath.

It's important to be kind to your wandering mind. Don't judge yourself for whatever thoughts crop up, simply recognise when your mind has wandered off and gently bring it back. This is a practice, and it might be challenging, but the more you do it, the better you'll become at it.

Guided meditations can be a helpful way to develop this skill. For example, in one meditation, you are invited to observe the stream of your thoughts, rather than being carried away by individual thoughts. You can recognise them as mental events, separate from their content and emotional charge. Another meditation invites you to observe your thoughts without judgement, like clouds passing by or bubbles in a pot of boiling water.

Be kind to your wandering mind

It is completely normal for your mind to wander during meditation. In fact, it's what minds do! Our minds are very active, with an estimated 60,000 to 80,000 thoughts per day. So, it's not easy to deliberately switch off our thoughts.

When you notice your mind wandering, gently bring it back to the present moment. You can do this by focusing on your breath, or on the physical sensations in your body.

Tips to Keep Your Mind from Wandering

• Having a task to focus on is helpful. Breathing exercises are a good way to keep your mind centred and your body relaxed. Try counting your inhalations and exhalations, or drawing shapes with your breath.
• Try guided meditation. When someone is telling you what to visualize, your mind is less likely to wander.
• Write down your thoughts before you meditate. This will help you avoid obsessing over them during your practice.
• Meditate regularly. Creating a routine will help your brain prepare for meditation, and make you feel more comfortable.

Remember, meditation is a practice. It's okay if your mind wanders. Simply notice where your mind went, without judgment, and gently bring your attention back to the present moment.

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