Research across age groups, gender, and geographical borders has shown how powerful a practice it can be.
The key is not to judge the mind but to instead simply observe it.
To get started with the practice, ease in with sessions of only a few minutes.
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Remove your shoes and any heavy jewelry or restricting clothing.
The goal is to meditate in a space that’s as peaceful and comfortable as possible.
Find a Comfortable Position
Many people sit on the floor with legs crossed and spine tall.
You may prefer sitting with legs outstretched, upright in a chair, or lying on your back.
Know that you might change your position any time should you become uncomfortable or develop muscle cramps.
If you notice your mind wandering, bring attention back to your breath.
This will help you learn how to sit with uncomfortable thoughts without responding.
Over time, you may feel less anxious and experience more inner peace.
Gradually come out of your meditation with some gentle stretches.
Take some time to reflect on your practice.
It can be hard to keep track of time during meditation.
This will keep your attention away from the clock and back on your practice.
Experiment with your practice to find what works best for you.
Mindfulness meditation can be done at any time of day.
You may find that meditating when you wake up helps youreduce morning anxiety.
Or perhaps you find that meditating in the evening allows you toget a better nights rest.
Try different times of day to determine what suits you best.
2012;2012:1-20. doi:10.1155/2012/809653.
